Fat-Loss Full Body Workout
A balanced workout designed to maximize fat loss and improve overall fitness. This intermediate routine incorporates strength and conditioning exercises targeting multiple muscle groups.
fat loss
full body
intermediate
strength and conditioning
full
fat-loss
3/24/2026•0 views•intermediate•45 min
Squat to Shoulder Press
Details
Sets
3
Reps
10-12
Rest
60s
Equipment
Dumbbells
Form Instructions
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
Lower your body into a squat by bending your knees and pushing your hips back.
Keep your chest up and back straight throughout the squat.
As you rise back up from the squat, press the dumbbells overhead until your arms are fully extended.
Lower the dumbbells back to shoulder height and repeat.
Burpees
Details
Sets
3
Reps
8-10
Rest
60s
Equipment
None
Form Instructions
Start standing with your feet shoulder-width apart.
Drop into a squat position and place your hands on the floor in front of you.
Kick your feet back into a plank position, keeping your body straight.
Quickly return your feet to the squat position.
Jump up from the squat, reaching your arms overhead.
Land softly and immediately go into the next repetition.
Deadlifts
Details
Sets
3
Reps
8-10
Rest
60s
Equipment
Barbell
Form Instructions
Stand with your feet hip-width apart, with the barbell positioned over your midfoot.
Bend at your hips and knees, grasping the barbell with both hands, just outside your knees.
Keep your back flat and chest up as you lift the barbell by pushing through your heels and extending your hips.
Stand tall at the top, squeezing your glutes.
Lower the barbell back to the ground with control, bending at the hips first.
Mountain Climbers
Details
Sets
3
Reps
30 seconds
Rest
30s
Equipment
None
Form Instructions
Start in a plank position with your hands under your shoulders and body in a straight line.
Quickly bring one knee toward your chest, then switch legs, bringing the opposite knee in.
Keep your hips down and core engaged throughout the movement.
Continue alternating in a running motion for the duration of the set.
Plank with Shoulder Taps
Details
Sets
3
Reps
10-12 per side
Rest
30s
Equipment
None
Form Instructions
Begin in a plank position with your feet hip-width apart.
Place your hands directly under your shoulders, maintaining a straight body line from head to heels.
While keeping your body stable, lift one hand off the ground to tap the opposite shoulder.
Lower your hand back down and repeat on the other side, keeping your hips stable and minimizing rotation.
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