The 12-Week Fat Loss Blueprint
Your Fun and Exciting Journey to a Leaner You!
12 WEEK PROGRAM
1/22/20253 min read
Week 1: Foundation Week (Ease into It)
Focus: Build momentum with light cardio and habit formation.
Daily Activity: 30 minutes of fasted cardio (e.g., brisk walking, light jogging, or marching in place).
Benefits of fasted cardio: Encourages fat burning by utilizing stored fat as energy and improves metabolic flexibility.
Hydration Tip: Drink 16 oz of water immediately upon waking before cardio.
MyFitnessPal Goal:
Log all meals, starting with a maintenance-level calorie goal (calculated in the app).
Track weight every morning for consistency.
Week 2: Add Variety
Focus: Increase cardio intensity and introduce light strength training.
Cardio (4x/week): 35 minutes of fasted cardio, alternating walking with bursts of light jogging for 30 seconds every 5 minutes.
Strength (2x/week): 15-Minute Bodyweight Circuit (after cardio or later in the day):
3 rounds:
10 squats
10 push-ups (modify by doing them on your knees if needed)
15-second plank
Rest 60 seconds between rounds.
Week 3: Strengthen and Lengthen
Focus: Add yoga for flexibility and relaxation while maintaining cardio and strength.
Cardio (4x/week): 35 minutes of brisk walking or a fun dance workout video.
Strength (2x/week): 20-Minute Circuit:
3 rounds:
12 squats
10 incline push-ups (hands on a stable chair or surface)
15-second side planks (each side)
Rest 60 seconds between rounds.
Yoga (1x/week): Follow a 15-minute beginner yoga video (focus on stretching and relaxation).
Week 4: Short Bursts, Big Gains
Focus: Introduce high-intensity interval training (HIIT) and resistance bands.
Cardio (3x/week): 25-minute HIIT:
Alternate 1-minute brisk walking with 30-second sprints (or fast marching).
Strength (3x/week): Resistance Band Circuit (20 minutes):
3 rounds:
12 resistance band squats
10 band rows (wrap around a sturdy object, pull towards you)
15 band lateral leg raises (each side)
Rest 60 seconds between rounds.
Week 5: Build Momentum
Focus: Increase intensity and lengthen sessions slightly.
Cardio (3x/week): 30-minute HIIT, as in Week 4.
Strength (3x/week): 25-Minute Circuit:
3 rounds:
15 resistance band squats
12 incline push-ups
20-second planks
15 band lateral leg raises (each side)
Rest 60 seconds between rounds.
Yoga (1x/week): 20 minutes.
Week 6: Midpoint Progress Boost
Focus: Celebrate progress and add a challenge.
Cardio (4x/week): 30-minute HIIT or a 3-mile brisk walk.
Strength (2x/week):
Circuit A (20 minutes):
3 rounds:
15 squats
10 push-ups
20-second planks
10 burpees (modified: step instead of jumping)
Circuit B (20 minutes):
15 band rows
12 resistance band lateral raises
15-second side planks (each side)
Alternate between A and B.
Stretch (1x/week): 15-minute full-body stretch routine.
Weeks 7-9: Power Through
Focus: Maximize fat burn with structured progression.
Cardio (4x/week): 35 minutes of moderate to high-intensity walking or HIIT.
Strength (3x/week):
3 rounds:
15 band squats
12 push-ups
20-second plank-to-side plank transitions
12 resistance band rows
Rest 60 seconds between rounds.
Yoga or Stretch (1x/week): 20 minutes.
Weeks 10-11: Push to the Finish Line
Focus: Peak intensity with variety.
Cardio (5x/week): 40-minute brisk walk with bursts of fast jogging.
Strength (3x/week): Full-Body Circuit (30 minutes):
3 rounds:
20 squats
15 push-ups
20-second planks
15 band rows
10 burpees
Rest 60 seconds between rounds.
Yoga (1x/week): 20 minutes.
Week 12: Victory Lap
Focus: Celebrate progress with fun activities and favorite workouts.
Cardio (5x/week): Choose your favorite cardio from the past weeks.
Strength (5x/week): Repeat your favorite circuit with an extra round for challenge.
Bonus Activity: Reward yourself with a new outdoor activity (hiking, swimming, or cycling).
Reflect with MyFitnessPal: Review your weight, calorie log, and celebrate accomplishments.
