No gym? No problem.
Workouts you can do in your living room with your bodyweight and things you already have, like a chair, a backpack or water jugs. Every exercise has a Level up option if you own dumbbells. Pick a body part below, or do Full Body 2–3 days a week.
Lift for 45. Then 30 minutes of Zone 2.
Resistance training
Builds and preserves lean muscle, so more of the weight you lose comes from fat, not muscle.
Zone 2 cardio (LISS)
Low-intensity steady state at about 60–70% of your max heart rate: a brisk walk or incline treadmill. This is the intensity range where your body's fat burning peaks.
Why the order matters: resistance training draws down muscle glycogen and releases stored fat into your bloodstream. Research shows steady cardio started within about 20 minutes of lifting burns more fat than the same cardio done on its own. And because Zone 2 is low-stress, it burns extra fat and calories without the recovery cost of high-intensity cardio, so your muscles keep the energy they need to recover and grow.
Fat loss still comes down to your daily calories and protein, so get your numbers. Research: Goto et al., Medicine & Science in Sports & Exercise, 2007.
Pick the right version
Choose a version you can do for the listed reps with 1–2 good reps left. Too easy? Use the Level up.
Progress each week
Add reps, slow down the lowering, or move to the Level up version when the top of the range feels easy.
Protect your muscle
Especially while dieting or on a GLP-1: train 2–4 days a week and hit your daily protein target.
Know your protein number?
Training builds the signal; protein supplies the material. Get your daily calories and protein target in about 2 minutes.