Home Weight Loss Training Plan


Okay, I have had several people ask me what they could do at home to help with the weight loss. This program is amazing and is based on something I wrote on my performance training blog earlier today and since I don’t want to bore you with the scientific details. Anyways, the article I read was pretty interesting and basically said that less is more. All you need is a timer or stopwatch. Each motion is done with moderate to fast speed, form must be maintained. You can do this training for 4 weeks, increasing the sets each week by one. In combination with our nutrition program, the fat will melt off fast.

Day 1 (Rest: easy jog on spot)

  • Push Ups 4 sets of 10s with 20s break (easy jog on spot)
  • Squat Jumps 4 sets of 10s with 20s rest
  • Pull ups 4 sets of 10s with 20s rest (feet on chair if necessary)
  • Plank 4 sets of 20s/10s rest
  • Reverse Plank 4 sets of 20s/10s rest

Day 2 

  • 20 min Walk/Run with 10s Sprint every 1 min (increase total time by 1 min each week)

Day 3 (Rest: easy jog on spot)

  • Incline push ups (can be on knees) 4 sets of 10s with 20s break
  • Rubber band rows  4 sets of 10s with 20s break
  • Alternating lunges (or lunge switch jump if you can maintain hip/knee/ankle stabilization) 4 sets of 10s with 20s break
  • One legged Bridge (raise/lower hip) 4 sets of 10s with 20s break
  • Supine (on your  back) Leg Raise Hold 4 sets of 10s with 20s break (make sure a neutral spine is maintained)

Day 4 

  • Off (Active Rest 30 min Walking)

Day 5

  • 20 min Hill of Death – Find a hill in your neighborhood and pedal hard for 10s on your bike up the hill, then coast back down (35 s of rest and repeat) Increase by one set each week.

Day 6

  • Repeat Day 1

Day 7 

  • Off (Active Rest 30 min Walking)

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