Beginner Fat Loss Full-Body Workout
A beginner-friendly full-body workout designed to promote fat loss while improving strength and endurance. Using full available equipment, this 45-minute routine targets multiple muscle groups efficiently.
fat loss
beginner
full-body
workout
strength
endurance
full
fat-loss
2/22/2025•0 views•beginner•45 min
Jumping Jacks
Details
Sets
3
Reps
30-45 seconds
Rest
30s
Equipment
none
Form Instructions
Stand upright with your feet together and arms at your sides.
Jump while spreading your legs shoulder-width apart and raising your arms overhead.
Return to the starting position and repeat.
Bodyweight Squats
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Stand with feet shoulder-width apart and toes slightly pointed out.
Push your hips back and bend your knees to lower your body as if sitting in a chair.
Keep your chest up and knees behind your toes while descending.
Return to standing by pushing through your heels.
Push-Ups
Details
Sets
3
Reps
6-10
Rest
30s
Equipment
none
Form Instructions
Start in a plank position with hands slightly wider than shoulder-width apart.
Lower your body until your chest nearly touches the floor, keeping your elbows close to your body.
Push back up to the starting position, engaging your core throughout.
Dumbbell Shoulder Press
Details
Sets
3
Reps
10-12
Rest
30s
Equipment
dumbbells
Form Instructions
Stand or sit with a dumbbell in each hand at shoulder height.
Press the weights overhead until your arms are fully extended.
Lower the weights back to shoulder height while maintaining control.
Bent Over Dumbbell Rows
Details
Sets
3
Reps
10-12
Rest
30s
Equipment
dumbbells
Form Instructions
Hold a dumbbell in each hand and stand with feet shoulder-width apart.
Bend at the hips and knees, keeping your back straight, and let your arms hang down.
Row the dumbbells to your sides, squeezing your shoulder blades together.
Lower the weights back to the starting position.
Plank
Details
Sets
3
Reps
20-30 seconds
Rest
30s
Equipment
none
Form Instructions
Lie face down, then lift your body off the ground with your forearms and toes.
Keep your body in a straight line from head to heels.
Engage your core to maintain the position, avoiding sagging hips.
Dumbbell Lunges
Details
Sets
3
Reps
8-10 per leg
Rest
30s
Equipment
dumbbells
Form Instructions
Hold a dumbbell in each hand at your sides.
Step forward with one leg, lowering your hips until both knees are at a 90-degree angle.
Push back to the starting position and alternate legs.
Cool Down Stretches
Details
Sets
1
Reps
5-10 minutes
Rest
0s
Equipment
none
Form Instructions
Perform gentle stretches focusing on major muscle groups such as legs, arms, and back.
Hold each stretch for 15-30 seconds to promote flexibility and recovery.
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