Advanced Upper Body Lose Fat Workout — No Equipment

Advanced no-equipment upper body workout for fat loss. Build strength and burn calories efficiently with this intense circuit.

Level: advanced · Muscle group: upper-body · Equipment: none · Duration: 40 min

Exercise Breakdown (8 exercises)

  1. 1. Plyometric Push-ups
    4 sets · 8 reps · 60s rest
  2. 2. Close-Grip Push-ups
    3 sets · 12 reps · 75s rest
  3. 3. Incline Push-ups (feet elevated)
    3 sets · 15 reps · 75s rest
  4. 4. Dips (using chairs/stable surface)
    4 sets · 10 reps · 60s rest
  5. 5. Towel Rows (using a sturdy door/pole)
    3 sets · 15 reps · 60s rest
  6. 6. Plank with Alternating Arm Raises
    3 sets · 10 reps · 45s rest
  7. 7. Push-up to Downward Dog
    3 sets · 8 reps · 60s rest
  8. 8. Static Hold in Push-up Position
    3 sets · 30s reps · 45s rest

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