Intermediate Cardio Lose Fat Workout — No Equipment

Intermediate no-equipment cardio workout designed for fat loss. Follows NASM OPT model for effective training.

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

Exercise Breakdown (10 exercises)

  1. 1. Jumping Jacks
    3 sets · 15 reps · 30s rest
  2. 2. High Knees
    3 sets · 30s reps · 30s rest
  3. 3. Burpees
    3 sets · 10 reps · 60s rest
  4. 4. Jump Squats
    3 sets · 12 reps · 60s rest
  5. 5. Push-ups
    3 sets · 10 reps · 60s rest
  6. 6. Walking Lunges
    3 sets · 10 reps · 60s rest
  7. 7. Plank
    3 sets · 45s reps · 30s rest
  8. 8. Crunches
    3 sets · 15 reps · 30s rest
  9. 9. Cool-down: Quad Stretch
    1 sets · 30s reps · 0s rest
  10. 10. Cool-down: Hamstring Stretch
    1 sets · 30s reps · 0s rest

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