12-Week Beginner Weight Loss Journey
WORKOUT SUMMARY
Main Goal
Weight Loss
Workout Type
CrossFit
Fitness Level
Beginner
Program Duration
12-Week
Days Per Week
4 Days / Week
Time Per Workout
Moderate (20-40 minutes)
Equipment Required
No Equipment
Target Gender
Other
A beginner-friendly program combining cardio and bodyweight exercises to support sustainable weight loss.
This 12-week program provides a gradual introduction to fitness with low to moderate-intensity workouts designed to burn calories and build a solid foundation for long-term fitness success. By incorporating full-body cardio and bodyweight exercises, this plan supports weight loss while improving overall endurance and strength.
Day 1: Full-Body Cardio Burn
| Exercise | Sets | Reps |
| Jumping jack | 3 | 30 seconds |
| Bodyweight Squats | 3 | 15--20 |
| High Knees | 3 | 30 seconds |
| Close Grip Knee Push up | 3 | 10-15 |
| Oblique Floor Crunches | 3 | 15 |
Day 2: Core Stability and Cardio
| Exercise | Sets | Reps |
| Plank | 3 | 1 |
| Mountain Climber | 3 | 20 |
| Side Plank 1 | 3 | 1 |
| Bodyweight Lunges | 3 | 12-15 per leg |
| Half Wipers | 3 | 15 |
Day 4: Lower Body and Cardio Focus
| Exercise | Sets | Reps |
| Step Up Opposite Elbow to Knee Twist | 3 | 10-12 |
| Squat Hold Calf Raise | 3 | 12-15 |
| High Knees | 3 | 30 seconds |
| Bodyweight Reverse Lunge | 3 | 12-15 per leg |
| Standing Calf Raise | 3 | 15-20 |
Day 6: Full-Body Strength and Cardio
| Exercise | Sets | Reps |
| Burpees | 3 | 10-12 |
| Heel Touch Side Kick Squat | 3 | 8-12 per leg |
| Single Arm Circles | 3 | 12-15 |
| Glute Bridge | 3 | 12-15 |
| Shadow boxing workout | 3 | 1-2 minutes |
