Intermediate Back Lose Fat Workout — No Equipment

Intermediate, no-equipment back workout for fat loss. Focuses on strength, endurance, and core stability.

Level: intermediate · Muscle group: back · Equipment: none · Duration: 30 min

Exercise Breakdown (8 exercises)

  1. 1. Bodyweight Squat to Narrow Squat
    3 sets · 10 reps · 60s rest
  2. 2. Bent-Over Dumbbell Row (using water bottles or heavy objects)
    3 sets · 10 reps · 60s rest
  3. 3. Superman
    3 sets · 15 reps · 60s rest
  4. 4. Reverse Snow Angels
    3 sets · 15 reps · 60s rest
  5. 5. Plank
    3 sets · 45s reps · 60s rest
  6. 6. Bird-Dog
    3 sets · 10 per side reps · 60s rest
  7. 7. Cat-Cow Stretch
    2 sets · 10 reps · 30s rest
  8. 8. Child's Pose
    2 sets · 30s reps · 30s rest

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