Advanced Full Body Lose Fat Workout — No Equipment

Advanced bodyweight full-body workout for fat loss. Focuses on compound movements and high intensity in a quick 30-minute session.

Level: advanced · Muscle group: full-body · Equipment: none · Duration: 30 min

Exercise Breakdown (9 exercises)

  1. 1. Jumping Jacks
    2 sets · 30s reps · 30s rest
  2. 2. Burpees
    3 sets · 10 reps · 60s rest
  3. 3. Pistol Squat (assisted if needed)
    3 sets · 8 per leg reps · 75s rest
  4. 4. Handstand Push-ups (or Pike Push-ups)
    3 sets · 5 reps · 90s rest
  5. 5. Pull-ups (or Negative Pull-ups)
    3 sets · 5 reps · 90s rest
  6. 6. Bodyweight Squats
    3 sets · 15 reps · 60s rest
  7. 7. Plank Jacks
    3 sets · 15 reps · 45s rest
  8. 8. Bicycle Crunches
    3 sets · 20 per side reps · 45s rest
  9. 9. Cool Down Stretches (quad stretch, hamstring stretch, chest stretch, triceps stretch)
    1 sets · 30s per stretch reps · N/A rest

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