Core & Upper Body Fat Loss Workout

This 60-minute intermediate workout targets the core, back, arms, and shoulders without any equipment. Perfect for those looking to enhance strength and promote fat-loss through bodyweight exercises.

core

arms

shoulders

back

fat-loss

bodyweight

Core

Back

Arms

Shoulders

intermediate

none

6/4/2025•0 views•intermediate•60 min

Plank Variations

Details

Sets

Reps

30-60 seconds

Rest

30s

Equipment

none

Form Instructions

Start in a push-up position with your hands directly under your shoulders.

Keep your body in a straight line from head to heels.

Engage your core and hold the position for 30-60 seconds.

To vary, you can lift one arm or leg off the ground for a few seconds.

Push-Ups

Details

Sets

Reps

8-15

Rest

30s

Equipment

none

Form Instructions

Start in a plank position with your hands slightly wider than shoulder-width apart.

Lower your body until your chest is just above the ground, keeping your elbows at a 45-degree angle.

Push back up to the starting position while keeping your core engaged.

Supermans

Details

Sets

Reps

12-15

Rest

30s

Equipment

none

Form Instructions

Lie face down on the floor with arms extended in front of you.

Simultaneously raise your arms, chest, and legs off the ground, squeezing your lower back.

Hold for a brief moment at the top then lower back down.

Mountain Climbers

Details

Sets

Reps

30-45 seconds

Rest

30s

Equipment

none

Form Instructions

Begin in a plank position with your palms on the ground.

Drive your knees towards your chest one at a time in a running motion.

Keep your core engaged and maintain a steady rhythm.

Tricep Dips (Bench / Chair)

Details

Sets

Reps

10-15

Rest

30s

Equipment

none

Form Instructions

Sit on the edge of a sturdy surface with your hands at your sides.

Slide your hips off the edge and lower your body by bending your elbows to about 90 degrees.

Push through your palms to return to starting position.

Side Plank

Details

Sets

Reps

20-30 seconds each side

Rest

30s

Equipment

none

Form Instructions

Lie on your side with your legs stacked and your elbow directly under your shoulder.

Lift your hips off the ground to create a straight line from head to heels.

Hold the position while maintaining a tight core.

Burpees

Details

Sets

Reps

8-10

Rest

60s

Equipment

none

Form Instructions

Stand upright, then squat down and place your hands on the floor.

Kick your feet back to a push-up position and perform a push-up.

Jump your feet back to your hands and explosively jump into the air.

Similar Workouts

Intermediate Full-Body Workout

A balanced workout plan targeting all major muscle groups designed for intermediate fitness levels, promoting general fitness and endurance.

intermediate0 views

Full Body Fat Loss Workout

This 45-minute intermediate full-body workout is designed to help you burn fat while using minimal equipment. It incorporates bodyweight exercises that improve strength and endurance, ensuring an efficient session to promote fat loss.

intermediate0 views

15-Minute Full Body Fat Loss Workout

This intermediate workout is designed to engage multiple muscle groups to aid in fat loss. With minimal equipment needed, you can do this workout in the comfort of your own home.

intermediate0 views