Beginner Full Body Lose Fat Workout — No Equipment

Beginner full-body, no-equipment workout for fat loss. Focuses on compound movements and core strength.

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

Exercise Breakdown (9 exercises)

  1. 1. Bodyweight Squats
    3 sets · 15 reps · 60s rest
  2. 2. Push-ups (on knees if needed)
    3 sets · 12 reps · 60s rest
  3. 3. Walking Lunges
    3 sets · 10 per leg reps · 60s rest
  4. 4. Glute Bridges
    3 sets · 20 reps · 60s rest
  5. 5. Plank
    3 sets · 30s hold reps · 60s rest
  6. 6. Bird Dog
    3 sets · 10 per side reps · 60s rest
  7. 7. Jumping Jacks (for warm-up/cooldown)
    2 sets · 30s reps · 30s rest
  8. 8. Quad Stretch (for cooldown)
    2 sets · 30s per leg reps · 30s rest
  9. 9. Hamstring Stretch (for cooldown)
    2 sets · 30s per leg reps · 30s rest

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