Weight loss workout path — Z4

A progressive 12-week pathway tailored for Australian lifestyles — home and gym friendly, focused on fat loss, mobility and sustainable habit building.

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Plan overview

Z4 blends HIIT, strength circuits and steady-state cardio with progressive overload and recovery blocks. Designed for beginners-to-intermediate, covering home workouts in Australia and gym sessions.

Duration: 12 weeks (3 phases)
Sessions: 4–5 per week (30–60 min)
Focus: Fat loss, conditioning, muscular endurance
Equipment: bodyweight, dumbbells, optional bike/treadmill

Talk to a trainer FAQ

12-week structure & sample weekly plan

Phase progression: Weeks 1–4 (adapt) → Weeks 5–8 (build) → Weeks 9–12 (intensify). Below is a typical week in the Build phase.

Day	Session	Duration	Goal
Mon	HIIT (AMRAP + sprints)	30–35 min	Calorie burn & conditioning
Tue	Strength legs + mobility	45–50 min	Strength + metabolic stress
Wed	Active recovery (walk/yoga)	30 min	Recovery & adherence
Thu	Upper body circuit	40 min	Muscle retention
Fri	Cardio endurance (steady)	35–45 min	Fat oxidation
Sat	Full-body metabolic finisher	25–30 min	Weekend burn
Sun	Rest	—	Recovery

Note: intensities scaled per phase and fitness level. Trainers adapt sets/reps and cardio targets using perceived exertion and heart rate zones.

Home-friendly

Minimal-equipment variants for every workout so you can follow anywhere in Australia — beach, park or lounge room.

Gym upgrades

Simple gym progressions using barbells, kettlebells and machines for faster strength adaptations.

Tracking

Weekly check-ins and a simple tracking system to monitor weight, energy and performance.

Nutrition guidelines (Australian context)

Sustainable caloric deficit, protein prioritisation and whole-food-focused meals. Recommendations tailored accounting for local food availability and ABN-run coaching where applicable.

Protein: ~1.6–2.2 g/kg bodyweight to protect lean mass
Carbs around training to support intensity
Hydration, sleep and consistency > perfection

For medical or dietary conditions consult a registered dietitian in Australia.

Coach-led progress checks

Our coaches provide fortnightly progress reviews, adjusting the Z4 plan for plateaus and lifestyle changes common in Australian routines.

Baseline metrics & movement screening
Fortnightly metrics + perceived recovery check
Plan adjustments and habit coaching

Book a review Common questions

Frequently asked

Yes — we scale loads, work:rest and reps. The first phase focuses on adaptation and safe technique.

*** — Z4 includes home-friendly alternatives. Gym options are provided for faster progression if available.

Standard package includes fortnightly coach check-ins with adjustments as needed. Custom plans available via contact.

Real AU results

Alex, NSW
Lost 9kg in 12 weeks following Z4 gym progressions.

Priya, VIC
Kept consistent with home workouts and improved cardio capacity.

Dan, QLD
Built strength while dropping fat using the Z4 schedule.

Want to share your story? Contact us — we publish selected transformations with permission.

Ready to start the Z4 path?

Choose a plan option and get a personalised progression — remote coaching available Australia-wide.

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