Advanced Lower Body Lose Fat Workout — No Equipment

Advanced no-equipment lower body fat loss workout focusing on power and endurance. HIIT style.

Level: advanced · Muscle group: lower-body · Equipment: none · Duration: 45 min

Exercise Breakdown (9 exercises)

  1. 1. Bodyweight Pistol Squat Progression (assisted if needed)
    4 sets · 5 reps · 90s rest
  2. 2. Single Leg Glute Bridge
    3 sets · 15 reps · 60s rest
  3. 3. Jump Squats
    3 sets · 12 reps · 60s rest
  4. 4. Walking Lunges with Hop
    3 sets · 10/leg reps · 75s rest
  5. 5. Single Leg Romanian Deadlift
    3 sets · 8/leg reps · 75s rest
  6. 6. Calf Raises (single leg)
    3 sets · 20/leg reps · 45s rest
  7. 7. Plank Jacks
    3 sets · 20 reps · 60s rest
  8. 8. Cobra Stretch
    2 sets · 30s hold reps · 30s rest
  9. 9. Child's Pose
    2 sets · 45s hold reps · 30s rest

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