Beginner Upper Body Lose Fat Workout — No Equipment

Beginner bodyweight upper body workout with no equipment for fat loss. Focuses on strength and endurance.

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

Exercise Breakdown (11 exercises)

  1. 1. Arm Circles (forward and backward)
    1 sets · 15 reps · 30s rest
  2. 2. Dynamic Chest Stretch
    1 sets · 10 reps · 30s rest
  3. 3. Incline Push-ups (against a wall or sturdy surface)
    3 sets · 12-15 reps · 60s rest
  4. 4. Plank
    3 sets · 30-45s reps · 60s rest
  5. 5. Dumbbell Rows (using household objects like water bottles or cans)
    3 sets · 12-15 per arm reps · 60s rest
  6. 6. Triceps Dips (using a chair or sturdy surface)
    3 sets · 10-12 reps · 60s rest
  7. 7. Bird Dog
    3 sets · 10-12 per side reps · 60s rest
  8. 8. Standing Overhead Triceps Extension (using household object)
    3 sets · 15-20 reps · 60s rest
  9. 9. Superman
    3 sets · 15 reps · 60s rest
  10. 10. Static Chest Stretch
    1 sets · 30s hold reps · N/A rest
  11. 11. Static Triceps Stretch
    1 sets · 30s hold per side reps · N/A rest

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