Intermediate Chest Lose Fat Workout — No Equipment

Intermediate no-equipment chest workout for fat loss using NASM OPT principles, focusing on compound and plyometric movements.

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

Exercise Breakdown (9 exercises)

  1. 1. Push-up
    3 sets · 12 reps · 60s rest
  2. 2. Incline Push-up (hands elevated on stable surface)
    3 sets · 12 reps · 60s rest
  3. 3. Decline Push-up (feet elevated on stable surface)
    3 sets · 10 reps · 60s rest
  4. 4. Explosive Push-up (clap push-up if possible, otherwise focus on fast concentric)
    3 sets · 8 reps · 90s rest
  5. 5. Plyometric Push-up (hands off surface)
    3 sets · 6 reps · 90s rest
  6. 6. Plank
    3 sets · 45s reps · 45s rest
  7. 7. Bird Dog
    3 sets · 10 per side reps · 45s rest
  8. 8. Chest Stretch (arm across body)
    2 sets · 30s per side reps · 30s rest
  9. 9. Triceps Stretch (arm overhead)
    2 sets · 30s per side reps · 30s rest

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