Intermediate Upper Body Lose Fat Workout — No Equipment

Intermediate, no-equipment upper body workout for fat loss. Focuses on compound and isolation exercises for a full-body burn.

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

Exercise Breakdown (9 exercises)

  1. 1. Arm Circles (Forward and Backward)
    1 sets · 15 reps · 30s rest
  2. 2. Incline Push-ups (hands on sturdy elevated surface)
    3 sets · 12 reps · 60s rest
  3. 3. Bodyweight Rows (using a sturdy table or low bar)
    3 sets · 10 reps · 60s rest
  4. 4. Pike Push-ups
    3 sets · 10 reps · 60s rest
  5. 5. Plank to Triceps Push-up
    3 sets · 10 reps · 60s rest
  6. 6. Supermans
    3 sets · 15 reps · 45s rest
  7. 7. Bird-Dog
    3 sets · 12 reps · 45s rest
  8. 8. Cobra Stretch
    1 sets · 30s reps · 30s rest
  9. 9. Child's Pose
    1 sets · 60s reps · 0s rest

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