Workout plan for weight loss
Do 2–3 full-body strength workouts a week, walk 7–10 thousand steps a day and add 1–2 cardio sessions if you like. Fat loss comes from the calorie deficit; training keeps muscle and makes the result look better.
Updated 2026-10-28 · Get Lean Today editorial team
Sample week
| Day | Workout |
|---|---|
| Mon | Strength A: squats, push-ups or bench, rows, plank |
| Wed | Strength B: deadlift or hip hinge, overhead press, pull-downs, lunges |
| Fri | Strength A again, add weight or reps |
| Daily | 7–10k steps |
| Optional | 1–2 × 30 min easy cardio |
How to progress
- 3 sets of 8–12 reps, stop 1–2 reps short of failure
- Add reps first, then weight
- Sleep 7+ hours: it affects hunger and recovery
In Get Lean Today
Pick a goal — the app builds a plan, you tick off workouts and log sets by voice. Calories burned are added to your daily target.