Intermediate Core Lose Fat Workout — No Equipment

Intermediate bodyweight workout for fat loss focusing on core strength using NASM OPT principles. No equipment needed!

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

Exercise Breakdown (8 exercises)

1. 1. Bodyweight Squat
   3 sets · 12 reps · 60s rest
2. 2. Push-Up
   3 sets · 10 reps · 60s rest
3. 3. Walking Lunges
   3 sets · 10 reps · 60s rest
4. 4. Plank
   3 sets · 45s reps · 45s rest
5. 5. Bicycle Crunch
   3 sets · 15 reps · 60s rest
6. 6. Bird Dog
   3 sets · 10 reps · 45s rest
7. 7. Glute Bridge
   3 sets · 15 reps · 60s rest
8. 8. Cobra Stretch
   2 sets · 30s reps · 30s rest

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