Beginner Cardio Lose Fat Workout — No Equipment

Beginner no-equipment cardio workout for fat loss. Follows NASM OPT for effective results.

Level: beginner · Muscle group: cardio · Equipment: none · Duration: 30 min

Exercise Breakdown (8 exercises)

  1. 1. Jumping Jacks
    3 sets · 20 reps · 30s rest
  2. 2. Bodyweight Squats
    3 sets · 15 reps · 60s rest
  3. 3. Push-ups (on knees if needed)
    3 sets · 12 reps · 60s rest
  4. 4. Walking Lunges
    3 sets · 10_per_leg reps · 60s rest
  5. 5. Plank
    3 sets · 30s_hold reps · 60s rest
  6. 6. Crunches
    3 sets · 15 reps · 60s rest
  7. 7. Bird Dog
    3 sets · 10_per_side reps · 60s rest
  8. 8. Cool Down Stretches (quads, hamstrings, chest, triceps)
    1 sets · 30s_hold_each reps · N/A rest

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