Fat-Loss Support A

Four strength moves plus easy bike work to support fitness and muscle retention.

Duration

35–50 min

Level

Beginner

Equipment

Full gym

Exercises

5

Targets: Legs, Chest, Back, Hamstrings, Cardio

Exercises

Leg Press
2 sets · 10-12 · 90s rest

Keep pelvis against pad.

Swap: Goblet Squat

Machine Chest Press
2 sets · 8-12 · 90s rest

Keep shoulders supported.

Swap: Dumbbell Bench Press

Seated Cable Row
2 sets · 10-12 · 90s rest

Pull without rocking.

Swap: Machine Row

Dumbbell Romanian Deadlift
2 sets · 10-12 · 90s rest

Push hips back and keep weights close.

Swap: Glute Bridge

Stationary Bike
1 set · 10-15 min

Ride at a pace where you can speak in full sentences.

Swap: Comfortable Walk

These workouts support muscle retention and fitness. Fat loss requires a sustained energy deficit; no exercise targets fat loss from one body area. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.