Beginner Triceps Lose Fat Workout — No Equipment

Beginner, no-equipment triceps workout for fat loss. Focuses on compound & isolation moves for muscle definition & calorie burn.

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

Exercise Breakdown (8 exercises)

  1. 1. Arm Circles (Forward & Backward)
    2 sets · 15 each direction reps · 30s rest
  2. 2. Bodyweight Triceps Dips (on chair/bench)
    3 sets · 15 reps · 60s rest
  3. 3. Close-Grip Push-ups (on knees if needed)
    3 sets · 12 reps · 60s rest
  4. 4. Incline Push-ups (hands on higher surface)
    3 sets · 15 reps · 60s rest
  5. 5. Plank Up-Downs
    3 sets · 10-12 reps · 60s rest
  6. 6. Triceps Extension (overhead, bodyweight)
    3 sets · 15 reps · 60s rest
  7. 7. Standing Quadruped Triceps Extension
    3 sets · 15 reps · 60s rest
  8. 8. Cool-down: Triceps Stretch
    1 sets · 30s each arm reps · 30s rest

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