Beginner Full-Body Fat Loss Workout
A 45-minute full-body workout designed for beginners aiming to lose fat. No equipment is needed, making it accessible and easy to follow.
beginner
full body
fat loss
bodyweight
workout
Full Body
none
fat-loss
2/6/2026•0 views•beginner•45 min
Bodyweight Squats
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Stand with feet shoulder-width apart.
Push your hips back and bend your knees to lower your body as if sitting in a chair.
Keep your chest upright and knees over your toes.
Lower until thighs are parallel to the ground, then press through heels to return to standing.
Push-Ups (Knee or Standard)
Details
Sets
3
Reps
8-12
Rest
30s
Equipment
none
Form Instructions
Start in a plank position with arms straight and hands slightly wider than shoulder-width.
Lower your body towards the ground, keeping elbows at a 45-degree angle.
If on knees, drop your knees and keep your body straight from knees to head.
Push back up to the starting position, engaging your core.
Glute Bridges
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Lie on your back with knees bent and feet flat on the floor, hip-width apart.
Press through your heels to lift your hips towards the ceiling.
Engage your glutes at the top, then lower back down without touching the ground.
Plank
Details
Sets
3
Reps
20-30 seconds each
Rest
30s
Equipment
none
Form Instructions
Start in a forearm plank position with elbows directly under shoulders and feet together.
Keep your body in a straight line from head to heels.
Engage your core and hold the position without arching your back or letting your hips sag.
Reverse Lunges
Details
Sets
3
Reps
10-12 per leg
Rest
30s
Equipment
none
Form Instructions
Stand tall with feet hip-width apart.
Take a step back with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
Push through your front heel to return to standing, then switch legs.
Mountain Climbers
Details
Sets
3
Reps
30 seconds
Rest
30s
Equipment
none
Form Instructions
Start in a high plank position with hands under shoulders.
Drive one knee towards your chest, then quickly switch legs, simulating running in place.
Keep your core engaged and body straight throughout the movement.
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