Advanced Full Body Fat-Loss Workout

A high-intensity 30-minute workout designed for advanced participants aiming for fat loss. This workout utilizes bodyweight exercises to target all major muscle groups and elevate heart rate for optimal fat burning.

fat-loss

full body

advanced

bodyweight

HIIT

Full Body

none

3/27/2025•0 views•advanced•30 min

Burpees

Details

Sets

Reps

10-15

Rest

30s

Equipment

none

Form Instructions

Stand with your feet shoulder-width apart.

Drop into a squat position and place your hands on the ground.

Kick your feet back into a plank position, keeping your body straight.

Perform a push-up (optional).

Jump your feet back to the squat position.

Explode upward into a jump, reaching your arms overhead.

Jump Squats

Details

Sets

Reps

12-15

Rest

30s

Equipment

none

Form Instructions

Stand with your feet shoulder-width apart.

Lower into a squat, keeping your chest up and knees behind your toes.

Explode upwards, jumping as high as you can.

Land softly and go directly into the next squat.

Push-Up Variations (Standard or Decline)

Details

Sets

Reps

10-15

Rest

30s

Equipment

none

Form Instructions

Start in a high plank position with your hands shoulder-width apart.

Maintain a straight line from head to heels.

Lower your body until your chest is just above the ground.

Push back up to the starting position, keeping your elbows slightly tucked.

Mountain Climbers

Details

Sets

Reps

30-45 seconds

Rest

30s

Equipment

none

Form Instructions

Start in a high plank position with your hands under your shoulders.

Drive your right knee towards your chest.

Quickly switch legs, bringing your left knee forward while moving your right leg back.

Continue alternating at a rapid pace.

Plank to Side Plank

Details

Sets

Reps

8-10 per side

Rest

30s

Equipment

none

Form Instructions

Start in a plank position with your body in a straight line.

Rotate your body to the right, raising your right arm and stacking your feet.

Hold for a moment before returning to plank.

Repeat on the left side.

Lunges with a Kick

Details

Sets

Reps

10-12 per leg

Rest

30s

Equipment

none

Form Instructions

Stand with your feet hip-width apart.

Step forward with your right foot into a lunge.

Push through your right heel to return to standing, and kick your left leg forward.

Repeat on the other leg.

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