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Home strength + cardio

Four home resistance sessions with time-based cardio finishers for users who want a structured fat-loss block without a gym.

Intermediate home users with dumbbells who want resistance training and cardio in one repeatable programme.

Intermediate4 days45 + 20 minDumbbells
GoalFat LossLevelIntermediateLocationHomeFrequency4 days/weekSession~45 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 emphasisShoulders · Hamstrings · Quadriceps · Calves · ChestStrength exercises5 per sessionCardio styleCardio finisher · 20 min after lifting
Week 128 Sept 2026 – 04 Oct 2026
Monday · 28 Sept 2026Upper + cardioChest · Middle Back · Shoulders
5EXERCISES
Clock Push-UpChest · 3 × 10–12 reps
WORK
Bent Over Two-Dumbbell Row With Palms InMiddle Back · 3 × 10–12 reps
WORK
Standing Palms-In Dumbbell PressShoulders · 3 × 10–12 reps
WORK
Side-Lying Floor StretchLats · 3 × 30–45 sec
WORK
Side Lateral RaiseShoulders · 3 × 12–15 reps
WORK
BicyclingQuadriceps · 20 min
CARDIO
Tuesday · 29 Sept 2026Lower + cardioQuadriceps · Hamstrings · Calves
5EXERCISES
Bodyweight SquatQuadriceps · 3 × 10–12 reps
WORK
Stiff-Legged Dumbbell DeadliftHamstrings · 3 × 10–12 reps
WORK
Dumbbell Rear LungeQuadriceps · 3 × 10–12 reps
WORK
Floor Glute-Ham RaiseHamstrings · 3 × 12–15 reps
WORK
Standing Dumbbell Calf RaiseCalves · 3 × 12–15 reps
WORK
BicyclingQuadriceps · 20 min
CARDIO
Wednesday · 30 Sept 2026Recovery day
REST
Thursday · 01 Oct 2026Upper + cardioLats · Chest · Middle Back
5EXERCISES
Chair Lower Back StretchLats · 3 × 30–45 sec
WORK
Single-Arm Push-UpChest · 3 × 10–12 reps
WORK
Inverted RowMiddle Back · 3 × 10–12 reps
WORK
Standing Alternating Dumbbell PressShoulders · 3 × 10–12 reps
WORK
Dumbbell ScaptionShoulders · 3 × 12–15 reps
WORK
BicyclingQuadriceps · 20 min
CARDIO
Friday · 02 Oct 2026Recovery day
REST
Saturday · 03 Oct 2026Lower + cardioGlutes · Quadriceps · Hamstrings
5EXERCISES
Glute KickbackGlutes · 3 × 10–12 reps
WORK
Plie Dumbbell SquatQuadriceps · 3 × 10–12 reps
WORK
Butt Lift (Bridge)Glutes · 3 × 10–12 reps
WORK
Hamstring StretchHamstrings · 3 × 30–45 sec
WORK
Calf Raise On A DumbbellCalves · 3 × 12–15 reps
WORK
BicyclingQuadriceps · 20 min
CARDIO
Sunday · 04 Oct 2026Recovery day
REST
Week 205 Oct 2026 – 11 Oct 2026
Monday · 05 Oct 2026Upper + cardioChest · Middle Back · Shoulders
5EXERCISES
Clock Push-UpChest · 3 × 10–12 reps
WORK
Bent Over Two-Dumbbell Row With Palms InMiddle Back · 3 × 10–12 reps
WORK
Standing Palms-In Dumbbell PressShoulders · 3 × 10–12 reps
WORK
Side-Lying Floor StretchLats · 3 × 30–45 sec
WORK
Side Lateral RaiseShoulders · 3 × 12–15 reps
WORK
BicyclingQuadriceps · 20 min
CARDIO
Tuesday · 06 Oct 2026Lower + cardioQuadriceps · Hamstrings · Calves
5EXERCISES
Bodyweight SquatQuadriceps · 3 × 10–12 reps
WORK
Stiff-Legged Dumbbell DeadliftHamstrings · 3 × 10–12 reps
WORK
Dumbbell Rear LungeQuadriceps · 3 × 10–12 reps
WORK
Floor Glute-Ham RaiseHamstrings · 3 × 12–15 reps
WORK
Standing Dumbbell Calf RaiseCalves · 3 × 12–15 reps
WORK
BicyclingQuadriceps · 20 min
CARDIO
Wednesday · 07 Oct 2026Recovery day
REST
Thursday · 08 Oct 2026Upper + cardioLats · Chest · Middle Back
5EXERCISES
Chair Lower Back StretchLats · 3 × 30–45 sec
WORK
Single-Arm Push-UpChest · 3 × 10–12 reps
WORK
Inverted RowMiddle Back · 3 × 10–12 reps
WORK
Standing Alternating Dumbbell PressShoulders · 3 × 10–12 reps
WORK
Dumbbell ScaptionShoulders · 3 × 12–15 reps
WORK
BicyclingQuadriceps · 20 min
CARDIO
Friday · 09 Oct 2026Recovery day
REST
Saturday · 10 Oct 2026Lower + cardioGlutes · Quadriceps · Hamstrings
5EXERCISES
Glute KickbackGlutes · 3 × 10–12 reps
WORK
Plie Dumbbell SquatQuadriceps · 3 × 10–12 reps
WORK
Butt Lift (Bridge)Glutes · 3 × 10–12 reps
WORK
Hamstring StretchHamstrings · 3 × 30–45 sec
WORK
Calf Raise On A DumbbellCalves · 3 × 12–15 reps
WORK
BicyclingQuadriceps · 20 min
CARDIO
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

01Upper + cardio02Lower + cardio03Upper + cardio04Lower + cardio
EQUIPMENT

What you need

Dumbbells

Training location: Home. Cardio: 20 minutes.

14-DAY BLOCK

Home strength + cardio

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

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