Intermediate Full-Body Fat Loss Workout

This full-body workout focuses on high-intensity movements to maximize fat loss in a short duration. Ideal for those looking to improve overall strength and endurance while shedding unwanted body fat.

full body

fat loss

intermediate

strength

cardio

Full Body

full

fat-loss

2/6/2026•0 views•intermediate•45 min

Squat to Press

Details

Sets

Reps

10-12

Rest

60s

Equipment

dumbbells

Form Instructions

Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder level.

Lower into a squat by pushing your hips back and bending your knees, keeping your chest up.

Drive through your heels to return to standing position while pressing the dumbbells overhead.

Lower the dumbbells back to shoulder level and repeat.

Push-Up with Rows

Details

Sets

Reps

8-10

Rest

60s

Equipment

dumbbells

Form Instructions

Start in a push-up position with a dumbbell in each hand.

Lower your body into a push-up while keeping your core tight.

As you push back up, row one dumbbell towards your hip, keeping your elbow close to your body.

Alternate sides after each rep.

Alternating Lunges

Details

Sets

Reps

10-12 each leg

Rest

60s

Equipment

dumbbells

Form Instructions

Stand tall with a dumbbell in each hand at your sides.

Step forward with one leg and bend both knees to lower your body into a lunge.

Make sure your front knee is over your ankle, then push back to standing.

Alternate legs and repeat.

Plank Jacks

Details

Sets

Reps

15-20

Rest

30s

Equipment

none

Form Instructions

Start in a plank position with your hands directly under your shoulders and your body in a straight line.

Jump your feet out wide and then back together, keeping your core engaged throughout.

Maintain a stable upper body and avoid letting your hips sag.

Burpees

Details

Sets

Reps

8-10

Rest

60s

Equipment

none

Form Instructions

Begin standing tall, then squat down and place your hands on the floor.

Jump your feet back into a high plank position.

Perform a push-up, then jump your feet back toward your hands.

Leap up explosively, reaching your arms overhead as you jump.

Russian Twists

Details

Sets

Reps

15 each side

Rest

30s

Equipment

medicine ball or dumbbell

Form Instructions

Sit on the floor with your knees bent and lean back slightly.

Hold a medicine ball or dumbbell with both hands at your chest.

Twist your torso to the right, bringing the weight beside your hip.

Twist back to the left and repeat, keeping your core tight throughout.

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