Programme guide
Cyber-Metabolic Ignition: how the block runs
Cyber-Metabolic Ignition is a 3-day-per-week intermediate programme built for fat-loss. 3-Day Home Fat Loss & HIIT Protocol — high-velocity bodyweight density circuits for maximum EPOC calorie burn without any gym equipment.. Across the week it covers 18 exercises and roughly 69 working sets, loading chest, shoulders, triceps, core, quads, glutes, hamstrings and back, with rest periods between 10 and 20 seconds depending on how heavy the movement is.
Who this programme suits
It is written for intermediate trainees who can commit to 3 sessions a week in a home setting with little or no equipment. Age bands 20s-30s are supported, and the app scales volume and tempo to the band you selected during calibration rather than handing everyone the same numbers.
If you miss a session, run it on the next available day rather than doubling up. Missing one session in a week costs almost nothing; two heavy sessions back to back costs recovery you will pay for later in the block.
Day 1 — Push & Core Ignition
Tempo Push-Ups: 3 × 45s, 15s rest. Bodyweight Superman Pulls: 3 × 45s, 15s rest. Pike Push-Ups: 3 × 45s, 15s rest. Cross-Body Mountain Climbers: 3 × 45s, 15s rest. Hollow Body Hold to Crunch: 3 × 45s, 15s rest. Finisher — Tabata High Knees: 8 × 20s / 10s rest, 10s rest.
Tempo Push-Ups — 3s down, 1s up. Elbows 45°. Bodyweight Superman Pulls — Squeeze scaps, pull elbows to ribs. Pike Push-Ups — Hips high, crown toward floor.
Day 2 — Lower Body & Metabolic Pump
Explosive Jump Squats: 3 × 45s, 15s rest. Alternating Reverse Lunges: 3 × 45s, 15s rest. Glute Bridge Marches: 3 × 45s, 15s rest. Lateral Skater Hops: 3 × 45s, 15s rest. Plank to Push-Up Walkouts: 3 × 45s, 15s rest. Finisher — Tabata Burpees: 8 × 20s / 10s rest, 10s rest.
Explosive Jump Squats — Land soft, reset every rep. Alternating Reverse Lunges — Long stride, torso tall. Glute Bridge Marches — Hips level as you lift each knee.
Day 3 — Full Body HIIT & Core Shred
Elevated Chair Dips: 3 × 40s, 20s rest. Bulgarian Split Squats: 3 × 40s, 20s rest. Plank Shoulder Taps: 3 × 40s, 20s rest. Bicycle Crunches: 3 × 40s, 20s rest. Reverse Crunches to Extension: 3 × 40s, 20s rest. Finisher — Tabata Shadow Boxing: 8 × 20s / 10s rest, 10s rest.
Elevated Chair Dips — Elbows straight back, chest proud. Bulgarian Split Squats — Front shin vertical at the bottom. Plank Shoulder Taps — Zero hip sway — resist rotation.
Progressing the block
Keep the prescribed sets and reps for the first two weeks and treat that as your baseline. From week three, add load when you finish every set of an exercise at the top of its rep range with clean technique — roughly 2.5kg on upper-body lifts and 5kg on lower-body lifts, or one extra rep per set on bodyweight movements.
Rest matters as much as load. The 20-second rests on the heaviest movements exist so the following set is not compromised; cutting them short turns a fat-loss session into a conditioning session. The in-app countdown handles this automatically and rolls straight into the next block.
Recovery and fuel around the session
Drink through the session — the runner prompts you between exercises — and eat a protein-led meal within a couple of hours of finishing. The Fuel section carries matching meal blocks, macro targets and a one-tap grocery list, and the Recovery dashboard tracks sleep alongside your completion meter.
Frequently asked
- How long does one Cyber-Metabolic Ignition session take?
- Most sessions run 35 to 55 minutes including warm-up and prescribed rests, depending on how quickly you set up between exercises.
- Do I need to sign in to run it?
- The programme is free, but an account is required so your sets, completion percentage and resume point sync across devices.
- What if an exercise is not available to me?
- Open the exercise card and use the substitute suggested for the same movement pattern, or generate a replacement session in Session Forge with the equipment you actually have.
- How long should I run this block before changing?
- Run it for four to eight weeks. Change programme when progress stalls for three consecutive sessions, not because the sessions started to feel familiar.