Beginner Core Lose Fat Workout — Barbell Only

Beginner barbell-only workout for fat loss, targeting your core with compound and stabilization exercises. NASM-CPT approved.

Level: beginner · Muscle group: core · Equipment: barbell-only · Duration: 45 min

Exercise Breakdown (7 exercises)

  1. 1. Barbell Romanian Deadlift (Lightweight focus for hamstring engagement)
    3 sets · 12 reps · 90s rest
  2. 2. Barbell Glute Bridge
    3 sets · 15 reps · 75s rest
  3. 3. Barbell Bent-Over Row (Focus on engaging lats)
    3 sets · 12 reps · 90s rest
  4. 4. Barbell Overhead Press (Lightweight for shoulder stability)
    3 sets · 12 reps · 75s rest
  5. 5. Barbell Rollout (on knees, focus on core control)
    3 sets · 15 reps · 60s rest
  6. 6. Barbell Pallof Press (hold and resist rotation)
    3 sets · 10 per side reps · 60s rest
  7. 7. Barbell Dead Bug (controlled movement, focus on anti-extension)
    3 sets · 10 per side reps · 60s rest

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