Quick Full Body Fat-Loss Workout
This 15-minute workout is designed for beginners aiming for fat-loss. It utilizes bodyweight exercises to engage all major muscle groups efficiently without the need for any equipment.
beginner
fat-loss
full body
bodyweight
Full Body
none
7/16/2026•0 views•beginner•15 min
Bodyweight Squats
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart and your toes slightly pointed out.
Lower your body by bending your knees and pushing your hips back as if sitting in a chair.
Keep your chest up and back straight as you lower down.
Go down until your thighs are parallel to the ground or as low as you can go without discomfort.
Push through your heels to return to the starting position.
Push-Ups
Details
Sets
3
Reps
6-10
Rest
30s
Equipment
none
Form Instructions
Start in a plank position with your hands slightly wider than shoulder-width apart.
Keep your body in a straight line from your head to your heels.
Lower your body towards the ground by bending your elbows until your chest nearly touches the floor.
Keep your elbows at a 45-degree angle from your body.
Push back up to the starting position.
Glute Bridges
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Lie on your back with your knees bent and feet flat on the floor hip-width apart.
Arms rest at your sides, palms facing down.
Press through your heels and squeeze your glutes to lift your hips toward the ceiling.
Hold the bridge position for a second at the top, then lower your hips back to the floor.
Repeat for the desired number of repetitions.
Mountain Climbers
Details
Sets
3
Reps
30 seconds
Rest
30s
Equipment
none
Form Instructions
Start in a plank position with your arms straight and body in a straight line.
Quickly draw one knee towards your chest while keeping the other leg extended.
Switch legs in a hopping motion, as if you are running in place.
Keep your core engaged and hips down during the movement.
Standing Calf Raises
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Stand with your feet hip-width apart and arms at your sides.
Lift your heels off the ground and rise onto the balls of your feet.
Hold the position at the top for a moment and feel the stretch in your calves.
Lower your heels back to the ground and repeat.
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