Fat-Loss Support B

Four strength moves plus an easy treadmill walk.

Duration

35–50 min

Level

Beginner

Equipment

Full gym

Exercises

5

Targets: Legs, Back, Chest, Hamstrings, Cardio

Exercises

Goblet Squat
2 sets · 8-12 · 90s rest

Keep weight close and torso steady.

Swap: Leg Press

Lat Pulldown
2 sets · 10-12 · 90s rest

Pull toward upper chest.

Swap: Seated Row

Incline Dumbbell Press
2 sets · 8-12 · 90s rest

Lower smoothly with shoulders supported.

Swap: Machine Chest Press

Seated Leg Curl
2 sets · 10-15 · 60s rest

Control the return.

Swap: Lying Leg Curl

Treadmill Walk
1 set · 10-15 min

Choose comfortable speed and incline; keep the talk test.

Swap: Stationary Bike

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.