21:21 Fat Loss Tone & Sculpt - Bodyweight

Lose Fat, Retain Muscle.

  • Ideal program to start getting in shape.
  • Home and gym workouts for convenience.
  • Access to the FitCru app at all times.
  • Chat with coaches.
  • Daily workouts, helpful videos and much more.


12 Week(s)

Workouts Per Week

6 workouts

Fitness Level

Beginner & Intermediate

Equipment Needed



Weight Loss


Lose upto 1-2 kg. of fat in a week.

Plan Overview

If you’ve been struggling to get Toned and Sculpt, your troubles end here! Introducing our exclusive 21:21 Tone & Sculpt bodyweight program, by FitCru founder, Prateek Kumar.

He brings his years of experience and infinite passion for fitness into this program, designed to help you achieve your weight loss goals through a fat loss diet and workout plan

With our weekly 7 days weight loss Indian diet plan, you can enjoy a balanced and flavorful diet while shedding those extra pounds and improving your overall health and well-being.

Over the course of 12 weeks, with 6 workouts per week, and a total of 72 workouts, you’ll be miles ahead in your fitness journey. You’ll see!

Our weight loss workout plan is the complete package! You'll get access to our fab workout videos both at home and at the gym, personalized nutritional plans that'll make your taste buds sing, and guidance from our coaches who will keep you on track. We'll help you reach your goals confidently and make getting there a lot more fun!

Get rid of excess fat, the right way.


Prateek Kumar received his education in exercise physiology from NASM and has learnt the basics of nutrition from Stanford Edu. & further completed his education in sports nutrition from Precise Nutrition.

A Mechanical Engineer from Mumbai University, a hands on father, a serial entrepreneur and an angel investor, he has identified the ideal way to manage time, run businesses and still be fit.

His love for fitness and nutrition got him to start FitCru. He excels in helping People get an aesthetic physique with simple Nutrition strategies and easy to perform exercise routines.

He is very good with making fitness plans for people who can not dedicate a lot of time and give a lot of effort towards health and fitness.

fat loss workout plan at the gym


Basic Training Guidance

Train like Professional

  • Upper Body / Lower Body Workouts
  • Strength Training / HIIT / LISS / Yoga / Flexibility.
  • Choose between beginner and intermediate level.

Equipment required for home workouts are :


  • A bench or something similar.
  • Resistance bands / Dumbbells / Pull-up Bar.

Nutrition Plan and Supplement Recommendations

Recipes / Meal Plans

In the duration of this plan you will follow IF (intermittent fasting) for a period of 12 weeks and will be on a calorie deficit. We’ll create a custom meal plan that is designed for your macro count according to your height, weight, age, body type and overall goals. Your mean plan will account for any allergies or preferences with gluten-free, lactose free and vegetarian options. We will help you breakdown your intake of every meal so that you can monitor your calories. With this you will also receive an alcohol guide.


There’s one that fits you.

Designed by certified professionals, Fitcru plans keep your current level of fitness and future health goals in mind.


Looking for more than just physical training? Get a team of coaches to boost your health with custom workouts, diet and lifestyle changes.


High-performers with a professional focus on fitness may train under a personal team of trainers, nutritionists, psychologists and physiotherapists.

Think you’re ready for more? .

Give our other programs a go!

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