Advanced Full Body Fat-Loss Workout

A challenging 30-minute workout designed to target all major muscle groups while promoting fat loss. This advanced routine employs a variety of equipment to maximize calorie burn and muscle engagement.

full body

fat loss

advanced

30 minutes

weight training

Full Body

full

fat-loss

9/9/2025•0 views•advanced•30 min

Barbell Squat to Press

Details

Sets

Reps

8-12

Rest

60s

Equipment

barbell

Form Instructions

Stand with feet shoulder-width apart, barbell resting on your upper back.

Engage your core and lower yourself into a squat position, keeping your chest up and back straight.

Push through your heels to return to standing, then press the barbell overhead.

Lower the barbell back to your shoulders as you descend into the next squat.

Push-Up to Renegade Row

Details

Sets

Reps

8-10 (each side)

Rest

60s

Equipment

dumbbells

Form Instructions

Start in a high plank position with a dumbbell in each hand, shoulders over wrists.

Lower into a push-up, maintaining a straight line from head to heels.

Push back up, then row one dumbbell towards your hip, engaging your core to prevent torso rotation.

Lower the dumbbell back down, repeat the push-up, and alternate with the other arm.

Kettlebell Swing

Details

Sets

Reps

15-20

Rest

45s

Equipment

kettlebell

Form Instructions

Stand with feet slightly wider than shoulder-width, kettlebell between your feet.

Bend at the hips and knees to grasp the kettlebell with both hands.

Engage your core and swing the kettlebell back between your legs, keeping your chest up.

Drive your hips forward explosively to swing the kettlebell to shoulder height, then let it swing back down.

Burpee to Box Jump

Details

Sets

Reps

10-12

Rest

60s

Equipment

plyo box

Form Instructions

Begin in a standing position, then drop into a squat and place your hands on the ground.

Kick your feet back into a plank position and immediately return to the squat position.

Jump explosively onto the plyo box, landing softly with knees slightly bent.

Step back down and repeat for the prescribed reps.

Medicine Ball Slams

Details

Sets

Reps

12-15

Rest

45s

Equipment

medicine ball

Form Instructions

Stand with feet shoulder-width apart, holding a medicine ball above your head.

Engage your core and slam the ball down to the ground as hard as you can, bending your knees slightly.

Catch the ball on its bounce and lift it back overhead, keeping a strong and controlled posture.

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