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Full Body Fat Loss Workout

A high-intensity, full-body workout designed to promote fat loss. This intermediate-level routine includes a combination of strength training and cardiovascular exercises, maximizing calorie burn and muscle engagement over 45 minutes.

full body
fat loss
intermediate
strength
endurance
Full Body
full
fat-loss
9/10/2025•0 views•intermediate•45 min

Barbell Squats

Details

Sets
4
Reps
10-15
Rest
60s
Equipment
barbell

Form Instructions

Stand with your feet shoulder-width apart and the barbell resting on your upper back.
Engage your core and lower your body into a squat, pushing your hips back and keeping your chest up.
Make sure your knees do not extend past your toes and lower until your thighs are parallel to the ground.
Push through your heels to return to the starting position.

Dumbbell Bench Press

Details

Sets
4
Reps
10-12
Rest
60s
Equipment
dumbbells, bench

Form Instructions

Lie back on a bench with a dumbbell in each hand, palms facing forward and feet flat on the floor.
Press the dumbbells above your chest, arms extended but not locked.
Lower the dumbbells in a controlled manner until they are at chest level, then press back up to the starting position.

Bent Over Dumbbell Rows

Details

Sets
3
Reps
10-12
Rest
60s
Equipment
dumbbells

Form Instructions

Hold a dumbbell in each hand and bend forward at the hips, keeping your back straight and knees slightly bent.
Pull the dumbbells towards your waist, squeezing your shoulder blades together at the top.
Lower the dumbbells back to the starting position in a controlled manner.

Jumping Jacks

Details

Sets
3
Reps
30 seconds
Rest
30s
Equipment
none

Form Instructions

Stand tall with your feet together and arms at your sides.
Jump up, spreading your feet shoulder-width apart while raising your arms overhead.
Jump again to return to the starting position. Repeat until the time is up.

Plank to Push-Up

Details

Sets
3
Reps
8-10
Rest
60s
Equipment
none

Form Instructions

Start in a plank position with your arms fully extended.
Lower yourself down to your forearms one arm at a time.
Push back up to the plank position, leading with one arm then the other.
Keep your core engaged to maintain body alignment throughout.

Battle Ropes

Details

Sets
3
Reps
30 seconds
Rest
30s
Equipment
battle ropes

Form Instructions

Grip the battle ropes with both hands, standing with your feet hip-width apart.
In a strong, athletic stance, use your arms to create waves with the ropes by alternating raising and lowering your arms quickly.
Engage your core and keep your knees slightly bent while maintaining tension in the ropes.

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