EaseFit
FAT LOSS · FAT LOSS · WALKING

Strength + long walk · 3 day

Three short resistance sessions followed by longer low-intensity cardio suited to walking, treadmill work or another sustainable steady option.

Beginners who prefer lower-intensity cardio and want a simple strength-plus-walking routine rather than interval-heavy training.

Beginner3 days30 + 45 minWalking
GoalFat LossLevelBeginnerLocationGymFrequency3 days/weekSession~30 minProgramme14 calendar days
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FULL PROGRAMME PREVIEW

See the workouts before you choose.

This example starts 28 Sept 2026 using the suggested recovery schedule.

Muscle emphasisChest · Quadriceps · Shoulders · Biceps · CalvesStrength exercises4 per sessionCardio styleLong steady-state cardio · 45 min after lifting
Week 128 Sept 2026 – 04 Oct 2026
Monday · 28 Sept 2026Push + walkChest · Shoulders · Triceps
4EXERCISES
Barbell Bench Press - Medium GripChest · 2 × 10–12 reps
WORK
Hammer Grip Incline DB Bench PressChest · 2 × 10–12 reps
WORK
Leverage Shoulder PressShoulders · 2 × 10–12 reps
WORK
Triceps Pushdown - V-Bar AttachmentTriceps · 2 × 12–15 reps
WORK
BicyclingQuadriceps · 45 min
CARDIO
Tuesday · 29 Sept 2026Recovery day
REST
Wednesday · 30 Sept 2026Pull + walkLats · Middle Back · Shoulders
4EXERCISES
Close-Grip Front Lat PulldownLats · 2 × 10–12 reps
WORK
Bent Over Two-Dumbbell RowMiddle Back · 2 × 10–12 reps
WORK
Reverse FlyesShoulders · 2 × 12–15 reps
WORK
Alternate Hammer CurlBiceps · 2 × 12–15 reps
WORK
BicyclingQuadriceps · 45 min
CARDIO
Thursday · 01 Oct 2026Recovery day
REST
Friday · 02 Oct 2026Legs + walkQuadriceps · Hamstrings · Calves
4EXERCISES
Chair SquatQuadriceps · 2 × 10–12 reps
WORK
Smith Machine Stiff-Legged DeadliftHamstrings · 2 × 10–12 reps
WORK
Barbell Side Split SquatQuadriceps · 2 × 10–12 reps
WORK
Calf Press On The Leg Press MachineCalves · 2 × 12–15 reps
WORK
BicyclingQuadriceps · 45 min
CARDIO
Saturday · 03 Oct 2026Recovery day
REST
Sunday · 04 Oct 2026Recovery day
REST
Week 205 Oct 2026 – 11 Oct 2026
Monday · 05 Oct 2026Push + walkChest · Shoulders · Triceps
4EXERCISES
Barbell Bench Press - Medium GripChest · 2 × 10–12 reps
WORK
Hammer Grip Incline DB Bench PressChest · 2 × 10–12 reps
WORK
Leverage Shoulder PressShoulders · 2 × 10–12 reps
WORK
Triceps Pushdown - V-Bar AttachmentTriceps · 2 × 12–15 reps
WORK
BicyclingQuadriceps · 45 min
CARDIO
Tuesday · 06 Oct 2026Recovery day
REST
Wednesday · 07 Oct 2026Pull + walkLats · Middle Back · Shoulders
4EXERCISES
Close-Grip Front Lat PulldownLats · 2 × 10–12 reps
WORK
Bent Over Two-Dumbbell RowMiddle Back · 2 × 10–12 reps
WORK
Reverse FlyesShoulders · 2 × 12–15 reps
WORK
Alternate Hammer CurlBiceps · 2 × 12–15 reps
WORK
BicyclingQuadriceps · 45 min
CARDIO
Thursday · 08 Oct 2026Recovery day
REST
Friday · 09 Oct 2026Legs + walkQuadriceps · Hamstrings · Calves
4EXERCISES
Chair SquatQuadriceps · 2 × 10–12 reps
WORK
Smith Machine Stiff-Legged DeadliftHamstrings · 2 × 10–12 reps
WORK
Barbell Side Split SquatQuadriceps · 2 × 10–12 reps
WORK
Calf Press On The Leg Press MachineCalves · 2 × 12–15 reps
WORK
BicyclingQuadriceps · 45 min
CARDIO
Saturday · 10 Oct 2026Recovery day
REST
Sunday · 11 Oct 2026Recovery day
REST

Week 2 keeps the same movement selections so you can measure progression consistently.

WEEKLY STRUCTURE

How the week is organised

01Push + walk02Pull + walk03Legs + walk
EQUIPMENT

What you need

Dumbbells, Barbell, Bench, Cable / machines, Pull-up bar

Training location: Gym. Cardio: 45 minutes.

14-DAY BLOCK

Strength + long walk · 3 day

Download the same EaseFit-branded 14-day programme format used by the app.

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