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Titan 30-Min Dumbbell & Barbell Fat Loss

By Titan

30-minute dumbbell & barbell fat-loss circuits. Workout A (Mon), B (Wed), C (Fri), D (Sat). Tue/Thu walk or mobility; Sunday rest. Weeks 1–4: 3 rounds @ RPE 7 · Weeks 5–8: 4 rounds, slightly heavier · Weeks 9–12: denser rest, up to 5 rounds.

Training days
4/week · 2 recovery
Program length
12 weeks
Session length
~30 min

Focus: Lose Fat, Conditioning, Home Gym, Time Efficient

Weekly schedule

4 training days/week · 2 recovery days

  1. Day 1Workout A — Push & LegsQuads, Chest, Shoulders, Core~45 min
  2. Day 2Walk or MobilityrecoveryRecovery, Mobility~12 min
  3. Day 3Workout B — Pull & PosteriorHamstrings, Back, Glutes, Biceps, Core~50 min
  4. Day 4Walk or MobilityrecoveryRecovery, Mobility~12 min
  5. Day 5Workout C — Full BodyFull body, Core~48 min
  6. Day 6Workout D — Metabolic StrengthFull body, Conditioning~48 min
  7. Day 7RestrestRecovery~10 min
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