Set the pace: 30 minutes, 3–4 times a week
Short on time? Work in blocks: 20 minutes of strength training, 10 minutes of cardio. This way, you'll protect your muscles and engage in an effective fat-burning workout.
This weight-loss workout plan for men is suitable for work. You can work out at home, using bodyweight exercises and resistance bands. Breaks are short and measured.4-week plan
Weeks 1–2: Three workouts. Weeks 3–4: Four workouts, with one easy day. Increase only one of the reps, weight, or time, not all at once.
Strength first, cardio later: protect lean mass
Build strength at the beginning, when you're fresh. Squats, push-ups, and resistance bands rows cover the entire body. Three rounds of 6–12 reps are enough.
Finish with short-interval cardio. For example, 30 seconds fast and 30 seconds slow for 10 minutes. This weight loss workout plan for men is intense but short.
Example of a 20-minute circuit
Perform squats, push-ups, rows, and planks. Work for 40 seconds, rest for 20 seconds, for three rounds. Then, do a brisk walk or cycle at intervals for 10 minutes.
Initial pain and adhesion: plan ahead
Always do a 5-minute warm-up and mobility exercise. If you feel discomfort, reduce your range of motion or pace. Sharp pain? Stop and move on to active recovery.
Use a simple scale from 1 to 10. Stick to a 6-7 on your sets, and a 5 on your tired days. This way, your plan will stay sustainable.
Progression without rigidity
Schedule two fixed days and one free-for-all. If you miss a session, don't make it all up at once. Just start again at your next workout, guilt-free.
Recovery, nutrition, and sleep: the trio that helps you lose weight
Get at least seven hours of sleep whenever you can. Your body recovers and your workouts perform better. This strengthens your weight-loss workout plan for men.
Practical toolsKeep a 30-minute workout plan ready on your phone. Set a timer and go. Reducing small obstacles leads to great consistency.
Conclusion
With consistency and simple progressions, results come even in a short time. Protect your muscles, burn fat, and feel more energetic.
Want step-by-step guidance? Read the complete guide included with Desiros Inferno perfume.
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