Total Body Fat-Loss Workout
An intermediate-level workout that targets the core, back, legs, and arms to promote fat loss while building strength and endurance.
fat loss
core
back
legs
arms
intermediate
Core
Back
Legs
Arms
full
fat-loss
2/5/2025•0 views•intermediate•60 min
Deadlift
Details
Sets
4
Reps
8-12
Rest
60s
Equipment
Barbell or Dumbbell
Form Instructions
Stand with your feet hip-width apart and your toes slightly pointed outward.
Grip the barbell or dumbbells with both hands just outside your legs.
Keep your back straight and hinge at your hips to lower the weights down while maintaining a flat back.
Drive through your heels, engage your glutes, and return to a standing position, fully extending your hips.
Plank with Shoulder Taps
Details
Sets
3
Reps
10-15 per side
Rest
30s
Equipment
Bodyweight
Form Instructions
Start in a high plank position with your hands under your shoulders and your body in a straight line.
Engage your core and avoid rotating your hips.
Lift one hand off the ground and tap the opposite shoulder.
Return the hand to the floor and repeat on the other side.
Squat Jumps
Details
Sets
4
Reps
10-15
Rest
30s
Equipment
Bodyweight
Form Instructions
Stand with your feet shoulder-width apart.
Lower into a squat, pushing your hips back and keeping your chest up.
Explode upward, jumping as high as you can.
Land softly back into the squat position.
Bent Over Row
Details
Sets
4
Reps
8-12
Rest
60s
Equipment
Barbell or Dumbbell
Form Instructions
Stand with your feet hip-width apart, holding a barbell or dumbbells.
Hinge at the hips with a slight bend in your knees and keep your back straight.
Pull the weights towards your lower ribcage while squeezing your shoulder blades together.
Lower the weights back down and repeat.
Russian Twists
Details
Sets
3
Reps
15-20 per side
Rest
30s
Equipment
Medicine Ball or Weight Plate
Form Instructions
Sit on the ground with your legs bent and feet flat on the floor.
Lean back slightly while keeping your back straight.
Hold the weight with both hands and rotate your torso to the right, then to the left.
Keep your core engaged throughout the movement.
Tricep Dips
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
Bench or Chair
Form Instructions
Sit on the edge of the bench or chair with your hands next to your thighs.
Slide your butt off the edge, bending your elbows to lower your body down.
Push through your palms to lift your body back up to the starting position.
Leg Raises
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
Bodyweight
Form Instructions
Lie on your back with your legs extended and arms at your sides.
Keeping your legs straight, lift them toward the ceiling while engaging your core.
Lower your legs back down without touching the floor and repeat.
Similar Workouts
Full Body Fat Loss Workout
This 45-minute intermediate full-body workout is designed to help you burn fat while using minimal equipment. It incorporates bodyweight exercises that improve strength and endurance, ensuring an efficient session to promote fat loss.
intermediate0 views
15-Minute Full Body Fat Loss Workout
This intermediate workout is designed to engage multiple muscle groups to aid in fat loss. With minimal equipment needed, you can do this workout in the comfort of your own home.
intermediate0 views
Intermediate Full-Body Workout
A balanced workout plan targeting all major muscle groups designed for intermediate fitness levels, promoting general fitness and endurance.
intermediate0 views