Advanced Core Lose Fat Workout — No Equipment

Advanced no-equipment core workout for fat loss. Build functional strength and endurance with this challenging routine.

Level: advanced · Muscle group: core · Equipment: none · Duration: 45 min

Exercise Breakdown (8 exercises)

  1. 1. Dynamic Plank
    3 sets · 15 reps · 45s rest
  2. 2. Pistol Squat (assisted if needed)
    3 sets · 8 reps · 60s rest
  3. 3. Handstand Push-up (against wall)
    3 sets · 5 reps · 90s rest
  4. 4. Hollow Body Hold
    3 sets · 60s reps · 60s rest
  5. 5. L-Sit
    3 sets · 30s reps · 60s rest
  6. 6. Dragon Flag
    3 sets · 5 reps · 75s rest
  7. 7. Russian Twists (with bodyweight)
    3 sets · 20 reps · 45s rest
  8. 8. Bird Dog
    3 sets · 10 reps · 45s rest

Want this workout personalized? Take the free quiz and FitForge AI builds a custom plan based on your goals.