Beginner Legs Lose Fat Workout — No Equipment

Beginner bodyweight leg workout for fat loss, focusing on compound and isolation movements. No equipment needed!

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

Exercise Breakdown (8 exercises)

1. 1. Bodyweight Squats
   3 sets · 15 reps · 60s rest
2. 2. Glute Bridges
   3 sets · 20 reps · 45s rest
3. 3. Walking Lunges
   3 sets · 10per leg reps · 60s rest
4. 4. Calf Raises
   3 sets · 20 reps · 30s rest
5. 5. Bird Dog
   3 sets · 10per side reps · 45s rest
6. 6. Plank
   3 sets · 30s hold reps · 45s rest
7. 7. Quadruped Hip Extensions
   3 sets · 15per leg reps · 45s rest
8. 8. Standing Hamstring Curls (opposite leg)
   3 sets · 15per leg reps · 45s rest

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