Move First: 6-Week Bodyweight Fat Loss

Move First is the no-equipment entry point for anyone whose goal is fat loss and whose gym is a living room. Three sessions a week: two full-body strength days covering squat, hinge, push, pull, and core, and one low-impact circuit day that adds continuous work without a jump.

It is for beginners and returning trainees who own nothing and want to start this week, and for people already walking or dieting who need resistance training to sit on top of it. It is not for you if you have access to dumbbells or a gym; Home Gym — Dumbbells Only or First Time in a Gym will progress you faster. It is also not a diet. Training does not create the deficit; food does. What training does, per our Body Recomposition framework, is give the body a reason to hold onto muscle while the deficit runs, so the weight you lose is mostly fat and you finish stronger than you started. Squatly ships no nutrition programming, so this block makes no calorie or macro prescription.

Volume and frequency follow our Beginner Programming framework — three full-body exposures per week, 8-15 reps per set at RPE 6-8, which is where novices adapt fastest without accumulating fatigue they cannot recover from. Because you cannot add plates to a push-up, progression runs on our Progressive Overload framework's other levers: more reps, then a slower eccentric, then shorter rest. The circuit day follows our Endurance & Conditioning framework's low-impact, conversational-pace guidance.

Expect a two-week grooving block, a three-week density build where rest contracts from 90 to 60 seconds, and a lighter week 6 that sheds fatigue and retests two movements. Most people add 5-10 reps per movement and drop the push-up surface at least one rung across the six weeks.