Beginner Full Body Fat Loss Workout
This is a beginner-friendly workout designed to incorporate multiple muscle groups while promoting fat loss. It utilizes minimal equipment and focuses on compound movements to maximize efficiency within a 45-minute session.
beginner
fat loss
full body
home workout
minimal equipment
Chest
Back
Legs
Shoulders
Arms
Core
Full Body
minimal
fat-loss
7/20/2025•0 views•beginner•45 min
Bodyweight Squats
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart and your toes slightly pointed out.
Engage your core and keep your chest up as you lower your body by bending your knees and pushing your hips back.
Lower down until your thighs are parallel to the ground or as low as you can go, while keeping your knees aligned with your toes.
Push through your heels to return to the starting position.
Incline Push-Ups
Details
Sets
3
Reps
8-12
Rest
30s
Equipment
stable surface (like a countertop or bench)
Form Instructions
Place your hands on an elevated surface like a countertop, slightly wider than shoulder-width apart.
Step back to create a straight line from your head to your heels.
Bend your elbows to lower your chest toward the surface, keeping your body in a straight line.
Push back up to the starting position.
Standing Dumbbell Shoulder Press
Details
Sets
3
Reps
8-12
Rest
30s
Equipment
dumbbells (or use water bottles if no dumbbells available)
Form Instructions
Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height with palms facing forward.
Engage your core and press the weights overhead until your arms are fully extended.
Lower the weights back to shoulder height.
Dumbbell Bent Over Rows
Details
Sets
3
Reps
8-12
Rest
30s
Equipment
dumbbells (or use water bottles if no dumbbells available)
Form Instructions
Stand with feet shoulder-width apart, holding one dumbbell in each hand.
Hinge at your hips and bend your knees slightly, keeping your back straight, until your torso is at a 45-degree angle.
Pull the dumbbells toward your hips, keeping your elbows close to your body.
Squeeze your shoulder blades together at the top and then lower the dumbbells back down.
Hip Bridges
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Lie on your back with your knees bent and feet flat on the floor hip-width apart.
Lift your hips toward the ceiling, squeezing your glutes at the top of the movement.
Hold for a second and lower back down to the starting position.
Plank
Details
Sets
3
Reps
20-30 seconds
Rest
30s
Equipment
none
Form Instructions
Get into a push-up position with your arms straight and your hands under your shoulders.
Engage your core and keep your body in a straight line from head to heels.
Hold the position for the designated time while breathing evenly.
Burpees
Details
Sets
3
Reps
5-10
Rest
30s
Equipment
none
Form Instructions
Start in a standing position.
Drop into a squat and place your hands on the floor.
Jump your feet back to a plank position.
Perform a push-up if you're comfortable, then jump your feet back towards your hands.
Explode up into a jump, reaching your arms overhead.
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