Intermediate Full Body Lose Fat Workout — Resistance Bands

Full-body resistance band workout for intermediate levels focused on fat loss. Perform these exercises 3 times per week for optimal results.

Level: intermediate · Muscle group: full-body · Equipment: resistance-bands · Duration: 45 min

Exercise Breakdown (12 exercises)

  1. 1. Resistance Band Good Mornings
    3 sets · 12 reps · 60s rest
  2. 2. Resistance Band Squats
    3 sets · 10 reps · 60s rest
  3. 3. Resistance Band Romanian Deadlifts
    3 sets · 10 reps · 60s rest
  4. 4. Resistance Band Chest Press
    3 sets · 12 reps · 60s rest
  5. 5. Resistance Band Bent-Over Rows
    3 sets · 10 reps · 60s rest
  6. 6. Resistance Band Overhead Press
    3 sets · 10 reps · 60s rest
  7. 7. Resistance Band Bicep Curls
    3 sets · 12 reps · 60s rest
  8. 8. Resistance Band Tricep Extensions
    3 sets · 12 reps · 60s rest
  9. 9. Resistance Band Pallof Press
    2 sets · 15each side reps · 45s rest
  10. 10. Resistance Band Bird Dog
    2 sets · 12each side reps · 45s rest
  11. 11. Resistance Band Cat-Cow Stretch
    1 sets · 10 reps · 30s rest
  12. 12. Resistance Band Child's Pose
    1 sets · 30s hold reps · 30s rest

Want this workout personalized? Take the free quiz and FitForge AI builds a custom plan based on your goals.