Advanced Full Body Fat-Loss Workout
A high-intensity 30-minute workout designed for advanced participants aiming for fat loss. This workout utilizes bodyweight exercises to target all major muscle groups and elevate heart rate for optimal fat burning.
fat-loss
full body
advanced
bodyweight
HIIT
Full Body
none
3/27/2025•0 views•advanced•30 min
Burpees
Details
Sets
4
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart.
Drop into a squat position and place your hands on the ground.
Kick your feet back into a plank position, keeping your body straight.
Perform a push-up (optional).
Jump your feet back to the squat position.
Explode upward into a jump, reaching your arms overhead.
Jump Squats
Details
Sets
4
Reps
12-15
Rest
30s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart.
Lower into a squat, keeping your chest up and knees behind your toes.
Explode upwards, jumping as high as you can.
Land softly and go directly into the next squat.
Push-Up Variations (Standard or Decline)
Details
Sets
4
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Start in a high plank position with your hands shoulder-width apart.
Maintain a straight line from head to heels.
Lower your body until your chest is just above the ground.
Push back up to the starting position, keeping your elbows slightly tucked.
Mountain Climbers
Details
Sets
4
Reps
30-45 seconds
Rest
30s
Equipment
none
Form Instructions
Start in a high plank position with your hands under your shoulders.
Drive your right knee towards your chest.
Quickly switch legs, bringing your left knee forward while moving your right leg back.
Continue alternating at a rapid pace.
Plank to Side Plank
Details
Sets
4
Reps
8-10 per side
Rest
30s
Equipment
none
Form Instructions
Start in a plank position with your body in a straight line.
Rotate your body to the right, raising your right arm and stacking your feet.
Hold for a moment before returning to plank.
Repeat on the left side.
Lunges with a Kick
Details
Sets
4
Reps
10-12 per leg
Rest
30s
Equipment
none
Form Instructions
Stand with your feet hip-width apart.
Step forward with your right foot into a lunge.
Push through your right heel to return to standing, and kick your left leg forward.
Repeat on the other leg.