🔥 Fat-Loss Starter (Cardio + Strength)
- Day 1: 20-min brisk walk + 3×12 bodyweight circuits
- Day 2: 15-min HIIT (30s work / 30s rest × 15)
- Day 3: Full-body strength (squats, push-ups, rows)
- Day 4: Rest — stretch + walk
- Day 5: 25-min incline walk or cycling
- Day 6: Strength circuit again
- Day 7: Active rest. Diet drives the scale — workouts shape the body.
Start each session with 3-5 minutes of easy warm-up. Stop any exercise that causes sharp pain.