Intermediate Mobility Lose Fat Workout — No Equipment

Intermediate, no-equipment full-body workout for fat loss and mobility. Focuses on functional movements.

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

Exercise Breakdown (8 exercises)

  1. 1. Cat-Cow
    1 sets · 15 reps · 30s rest
  2. 2. Bird-Dog
    3 sets · 10 per side reps · 45s rest
  3. 3. Bodyweight Squats
    3 sets · 12 reps · 60s rest
  4. 4. Walking Lunges
    3 sets · 10 per leg reps · 60s rest
  5. 5. Push-ups (on knees if needed)
    3 sets · 10 reps · 60s rest
  6. 6. Plank
    3 sets · 45s hold reps · 60s rest
  7. 7. Glute Bridges
    3 sets · 15 reps · 45s rest
  8. 8. Child's Pose
    1 sets · 60s hold reps · 0s rest

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