Intermediate Full Body Lose Fat Workout — No Equipment

Intermediate full-body, no-equipment workout for fat loss. Includes warm-up, compound, isolation, core, and cool-down.

Level: intermediate · Muscle group: full-body · Equipment: none · Duration: 30 min

Exercise Breakdown (12 exercises)

  1. 1. Jumping Jacks
    1 sets · 60s reps · 30s rest
  2. 2. Bodyweight Squats
    3 sets · 12 reps · 60s rest
  3. 3. Push-ups (on knees if needed)
    3 sets · 10 reps · 60s rest
  4. 4. Walking Lunges
    3 sets · 10 reps · 60s rest
  5. 5. Plank
    3 sets · 45s reps · 45s rest
  6. 6. Glute Bridges
    3 sets · 15 reps · 45s rest
  7. 7. Superman
    3 sets · 12 reps · 45s rest
  8. 8. Bird Dog
    3 sets · 10 reps · 45s rest
  9. 9. Calf Raises
    3 sets · 20 reps · 30s rest
  10. 10. Quadruped Hip Extensions
    3 sets · 12 reps · 45s rest
  11. 11. Cool-down Stretch (Hamstring Stretch)
    1 sets · 30s reps · 0s rest
  12. 12. Cool-down Stretch (Quad Stretch)
    1 sets · 30s reps · 0s rest

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