2-day intermediate home workout plan to lose fat

1. 

   Dumbbell squat

   4 × 12 · rest 75 s

   Hold a dumbbell in each hand at your sides, sit your hips back with a straight back and your heels down.

2. 

   Bent-over dumbbell row

   4 × 12 · rest 60 s

   Hinge forward with a flat back and pull the dumbbells to your navel, squeezing your shoulder blades.

3. 

   Feet-elevated push-ups

   3 × 12 · rest 60 s

   Feet on a chair, body aligned, lower with control and push up without sagging your back.

4. 

   Dumbbell Romanian deadlift

   3 × 12 · rest 75 s

   Keep a slight knee bend, push your hips back and slide the dumbbells down your thighs.

5. 

   Standing dumbbell shoulder press

   3 × 10 · rest 60 s

   Stand tall with your abs tight and press the dumbbells overhead without arching your back.

6. 

   Lateral raises

   3 × 15 · rest 45 s

   Keep a soft bend in your elbows and raise your arms to shoulder height without swinging.

7. 

   Plank

   3 × 40 s · rest 45 s

   On your forearms, body straight, abs tight, keep your hips from dropping.

Same warm-up as the first session.

1. 

   Dumbbell lunges

   4 × 10 · rest 75 s

   Take a long step forward, drop straight down, then push through your front foot to return.

2. 

   Dumbbell floor press

   4 × 12 · rest 60 s

   Lying on the floor, lower your elbows until they touch the ground, then press the dumbbells up.

3. 

   One-arm dumbbell row

   4 × 12 · rest 60 s

   One hand on a chair, back flat, pull your elbow toward your hip.

4. 

   Single-leg glute bridge

   3 × 12 · rest 45 s

   Extend one leg, lift your hips without twisting and lower with control.

5. 

   Towel hamstring curl

   3 × 10 · rest 60 s

   Hold a glute bridge with your heels on a towel, slide your feet out, then pull them back in without dropping your hips.

6. 

   Dumbbell biceps curl

   3 × 12 · rest 45 s

   Keep your elbows by your sides and curl the dumbbells without swinging.

7. 

   Dead bug

   3 × 12 · rest 45 s

   Lie on your back and extend opposite arm and leg, keeping your lower back on the floor.