12-WEEK PROGRAM · AGE 30 · VEGETARIAN · HOME
BUILD
YOUR
BASE

FROM 3 PUSH-UPS TO 25+ · BURN BELLY FAT · BUILD STRENGTH

33
EXERCISES
6
WORKOUT DAYS
12
WEEKS
~1700
KCAL/DAY
▶ ANIMATE WORKOUTS VIEW SCHEDULE
// SECTION 01
WEEKLY SCHEDULE
🔥 Updated for belly fat reduction — HIIT finishers added to Mon/Wed/Thu + cardio on Sun
Monday
PUSH
  • Wall Push-ups
    3×10
  • Knee Push-ups
    3×5
  • Pike Push-ups
    2×8
  • Tricep Dips
    3×8
  • Shoulder Taps
    2×20
  • 🔥 FAT BURN FINISHER
  • Jumping Jacks
    3×30s
  • Mountain Climbers
    3×30s
  • Rest 20s between rounds
Tuesday
LEGS
  • Bodyweight Squats
    4×20
  • Lunges
    3×10/leg
  • Glute Bridges
    3×15
  • Calf Raises
    3×20
  • Wall Sit
    3×45s
  • 🚶 POST-WORKOUT WALK
  • Brisk Walk / Jog
    20 min
Wednesday
CORE + CARDIO
  • Plank
    3×40s
  • Dead Bug
    3×10
  • Leg Raises
    3×15
  • Bird Dog
    3×10/side
  • Superman Hold
    3×10
  • 🔥 HIIT CIRCUIT (×3)
  • High Knees
    40s on / 20s off
  • Burpees
    40s on / 20s off
  • Jump Squats
    40s on / 20s off
Thursday
PUSH+
  • Incline Push-ups
    3×8
  • Wide Push-ups
    3×5
  • Diamond Push-ups
    2×5
  • Arm Circles
    3×30s
  • Plank to Down Dog
    3×8
  • 🔥 FAT BURN FINISHER
  • Mountain Climbers
    3×30s
  • Jumping Jacks
    3×30s
Friday
FULL BODY
  • Jump Squats
    3×10
  • Mountain Climbers
    3×20
  • Burpees
    3×8
  • High Knees
    4×40s
  • Push-up Negatives
    3×5
Saturday
MOBILITY
  • Sun Salutation
    5 rounds
  • Hip Flexor Stretch
    2×60s
  • Pigeon Pose
    2×45s
  • Chest Opener
    2×45s
  • Deep Squat Hold
    3×30s
Sunday
ACTIVE RECOVERY
  • Brisk Walk / Light Jog
    30–45 min
  • Foam Rolling
    10 min
  • Deep Breathing / Pranayama
    10 min
  • Stretching
    10 min
  • 🔥 Walking burns visceral fat
// SECTION 02
FAT-LOSS FOOD PLAN
🔥 ~250 kcal/day deficit · High protein · Low refined carbs · High fibre = belly fat loss
6:30AMWAKE UP
Morning Kickstart
Warm lemon waterSoaked almonds ×81 tsp jeera (cumin) water
~60 kcalProtein 2g↓ Bloating · Boosts metabolism
8AMBREAKFAST
High-Protein Breakfast
Oats ½ cup (not instant)Soy / low-fat milk1 boiled egg OR 50g paneerFlax seeds 1 tspNo added sugar
~380 kcalProtein 22g↓ Chapati replaced with oats
1PMLUNCH
Balanced Lunch
Dal / Rajma / Chana2 chapati (whole wheat only)Large salad first 🥗Seasonal sabziCurd (small bowl)
~520 kcalProtein 22g↓ From 3 chapati · Eat salad FIRST
4PMMID-DAY
Metabolism Snack
Green tea (no sugar)Roasted chana 30gCucumber / carrot sticks
~130 kcalProtein 8g↓ No fruit here (too close to dinner)
5:30PMPRE-WORKOUT
Quick Energy
1 banana OR 1 apple5g whey in water (optional)
~110 kcalProtein 5gFuel for HIIT · No heavy food
8PMDINNER
Light Recovery Dinner
Paneer / Tofu 100g1 chapati onlyMoong dal / vegetable soupStir-fried greens (spinach, beans)
~420 kcalProtein 26g↓ From 2 chapati · Lighter carbs at night
TOTALDAILY
~1620
KCAL
85g
PROTEIN
~250
KCAL DEFICIT
✓ No sugar / maida / fried food
✓ Eat salad before every meal
✓ Stop eating 2hrs before bed
✓ 3.5–4L water daily
// SECTION 03
ANIMATED WORKOUT MAP
MON · PUSH
TUE · LEGS
WED · CORE
THU · PUSH+
FRI · FULL BODY
SAT · MOBILITY
PRIMARY
SECONDARY
STABILISER
// SECTION 04
12-WEEK PHASES
PHASE 01 / WEEKS 1–4
Foundation
Build form + basic strength
  • Master wall & knee push-ups
  • Reach 10 full push-ups
  • Squat 3×20 comfortably
  • Hold plank 45 seconds
  • Eat clean and hit protein
  • Create ~250 kcal daily deficit
  • Daily 30-min walk habit
PHASE 02 / WEEKS 5–8
Progress
Volume increase + new moves
  • 15 consecutive push-ups
  • Add jump squats + lunges
  • Plank 60+ seconds
  • Introduce decline push-ups
  • Track calories consistently
  • Waist measurement down 2–3cm
  • Visible reduction in bloating
PHASE 03 / WEEKS 9–12
Strength
Performance + definition
  • 25+ full push-ups
  • 60+ squats in one set
  • Diamond + archer push-ups
  • Pistol squat progression
  • Visible muscle tone
  • Belly fat noticeably reduced
  • Waist −4–6cm from start
💧
Hydration

3–4 litres daily. Water before every meal.

😴
Sleep

7–8 hours minimum. Muscle grows during sleep.

🥜
Protein

100–120g/day from dal, paneer, tofu, milk, nuts.

📈
Overload

Add 1–2 reps or 1 set per week. Never stay static.

🚫
Avoid

Maida, sugary drinks, fried snacks, packaged food, eating after 9PM.

📅
Consistency

Miss 1 day = fine. Miss 3 in a row = habit broken. Show up.

🚶
Daily Walk

10,000 steps/day is the single best belly fat habit. Walk after every meal if possible.

😤
Stress Less

High cortisol = belly fat. Sleep 8hrs, limit stress, avoid late-night snacking.