An intermediate bodyweight fat-loss program. Four structured sessions per week with upper and lower splits keep intensity high and drive sustained fat loss.
The Fat Loss Bodyweight - 4-Day Upper/Lower Circuit is designed for the intermediate athlete who needs high-intensity, metabolic-heavy training without the clutter of equipment. By focusing on circuit density and complex, advanced bodyweight movements, this program forces your body to burn more calories while refining your muscle definition.
The 45-minute, 4-day split is divided into Upper A, Lower A, Upper B, and Lower B. Upper A hits the Hindu Push-Up, Wide Push-Up, Pike Push-Up, Table Inverted Row, and Doorframe Row. Lower A focuses on the Walking Lunge, Hip Thrust, Cossack Squat, Mountain Climber, and Nordic Hamstring Curl. Upper B includes the Decline Push-Up, Diamond Push-Up, Pseudo Planche Push-Up, Prone Back Extension Row, and Side Plank. Lower B rounds out the work with the Reverse Lunge, Single-Leg Glute Bridge, Sumo Squat, V-Up, and Plank.
Intermediate trainees need a higher density of work to continue seeing fat loss results. This program uses metabolic circuits—grouping high-effort movements with minimal rest—to keep the metabolic demand through the roof. Because there is no external weight, the focus is on mastering complex, high-leverage movements that challenge your nervous system and your cardiovascular capacity simultaneously.
Over eight weeks, you will see a much leaner and sharper physique. The increased push-up and row volume will carve out more muscle definition in your upper body, while the demanding leg circuits will improve your lower body power and endurance. Your core will become noticeably tighter and stronger, helping you look and feel more athletic.
This 8-week block is for the intermediate who is comfortable with bodyweight training and wants a high-intensity, time-efficient, and effective fat loss protocol.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Hindu Push-Up | 3 × 12 | 45s |
| Wide Push-Up | 3 × 15 | 45s |
| Pike Push-Up | 3 × 12 | 45s |
| Table Inverted Row | 3 × 15 | 45s |
| Doorframe Row | 3 × 15 | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Forward Lunge | 3 × 15 per side | 45s |
| Hip Thrust (Bodyweight) | 3 × 20 | 45s |
| Cossack Squat | 3 × 10 per side | 45s |
| Mountain Climber | 3 × 30 | 45s |
| Nordic Hamstring Curl | 3 × 8 | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Decline Push-Up | 3 × 15 | 45s |
| Diamond Push-Up | 3 × 12 | 45s |
| Pseudo Planche Push-Up | 3 × 8 | 45s |
| Prone Back Extension Row | 3 × 15 | 45s |
| Side Plank | 3 × 25s per side | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Reverse Lunge | 3 × 15 per side | 45s |
| Single-Leg Glute Bridge | 3 × 15 per side | 45s |
| Sumo Squat (Bodyweight) | 3 × 20 | 45s |
| V-Up | 3 × 15 | 45s |
| Plank | 3 × 35s | 45s |
The Fat Loss Bodyweight 4-Day Upper/Lower plan is 4 days a week, with sessions of about 45 minutes, over 8 weeks.
None. Every exercise in the Fat Loss Bodyweight 4-Day Upper/Lower plan uses your bodyweight, so you can do it at home.
Yes. The full plan is free to read here and to follow in the StayActive app, with no subscription and no ads.
The exercises themselves are more mechanically demanding. Movements like the Pseudo Planche Push-Up and Nordic Hamstring Curl require a significantly higher baseline of strength and joint stability than the exercises in the beginner program. The volume and the metabolic density are also increased to keep challenging your fitness.
If the intensity is high enough, 45 minutes of a metabolic circuit is plenty. The goal is to accumulate enough total work—that is, total reps and total time moving—to create a large enough caloric demand. You will be surprised by how much effort 45 minutes of this density takes.
The Nordic Hamstring Curl is advanced. Start by focusing on the eccentric (the lowering phase) only—use your hands to push yourself back up. Over the eight weeks, your hamstrings will adapt, and you will slowly gain the strength to perform the full movement. Do not force it if you feel pain.
This program will help strengthen your core, but a six-pack is 90% body fat percentage. If you are in a caloric deficit and consistently performing these high-intensity circuits, you will lose the body fat necessary to reveal your abdominal definition. The exercises here are just the final touch.
This structure is best for the person who has been training for six to twelve months, feels bored with simple bodyweight exercises, and wants a rigorous program that will burn fat and improve their athletic performance simultaneously.
Yes, but keep it low-intensity. A 30-minute walk on your rest days is perfect. Avoid high-intensity running, as your central nervous system is already being pushed to the limit by the 4-day circuit split. You need those rest days to be truly restorative.
Move at a pace that keeps you breathing hard but able to maintain form throughout.
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