Beginner Lower Body Lose Fat Workout — No Equipment

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

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

Exercise Breakdown (10 exercises)

  1. 1. Bodyweight Squat
    3 sets · 15 reps · 60s rest
  2. 2. Walking Lunges
    3 sets · 12 reps · 60s rest
  3. 3. Glute Bridges
    3 sets · 20 reps · 45s rest
  4. 4. Calf Raises
    3 sets · 20 reps · 45s rest
  5. 5. Wall Sit
    3 sets · 30s reps · 60s rest
  6. 6. Plank
    3 sets · 30s reps · 60s rest
  7. 7. Bird Dog
    3 sets · 10 per side reps · 45s rest
  8. 8. Jumping Jacks (Warm-up)
    1 sets · 60s reps · 30s rest
  9. 9. Quad Stretch
    1 sets · 30s per leg reps · n/a rest
  10. 10. Hamstring Stretch
    1 sets · 30s per leg reps · n/a rest

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