Full Body Fat-Loss Blast
A 30-minute intense full-body workout designed for fat loss using minimal equipment. Suitable for those looking to challenge their fitness level and burn calories effectively.
full body
fat loss
intermediate
workout
minimal equipment
Full Body
minimal
fat-loss
2/9/2025•0 views•intermediate•30 min
Burpees
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Start standing, then drop into a squat position and put your hands on the ground.
Kick your feet back into a plank position while keeping your body straight.
Perform a push-up (optional).
Jump your feet back towards your hands and explosively jump into the air, reaching your arms overhead.
Land softly and go directly into the next rep.
Bodyweight Squats
Details
Sets
3
Reps
15-20
Rest
30s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart and your toes slightly pointed out.
Keep your chest up and engage your core as you begin to lower your body.
Lower your hips back and down as if sitting into a chair, ensuring your knees stay behind your toes.
Push through your heels to return to the starting position.
Push-Ups
Details
Sets
3
Reps
8-12
Rest
30s
Equipment
none
Form Instructions
Start in a plank position with your hands slightly wider than shoulder-width apart.
Lower your body until your chest nearly touches the floor, keeping your elbows at a 45-degree angle to your body.
Push back up to the starting position, fully extending your arms.
Mountain Climbers
Details
Sets
3
Reps
30 seconds
Rest
30s
Equipment
none
Form Instructions
Start in a plank position, with your hands shoulder-width apart.
Drive your right knee towards your chest, then quickly switch and drive your left knee towards your chest.
Continue alternating legs as quickly as you can while maintaining a solid plank position.
Plank
Details
Sets
3
Reps
30-60 seconds
Rest
30s
Equipment
none
Form Instructions
Lie face down on the floor, then lift your body onto your forearms and toes.
Keep your body in a straight line from head to heels and engage your core.
Hold this position without letting your hips sag or rise.
Lateral Lunges
Details
Sets
3
Reps
10-12 each side
Rest
30s
Equipment
none
Form Instructions
Stand with your feet hip-width apart.
Take a big step out to the right, bending your right knee while keeping your left leg straight.
Push off your right foot to return to the starting position and repeat on the other side.
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