Fat-Loss Blitz Workout

An intense 90-minute workout designed to incinerate fat using minimal equipment. This advanced-level routine combines strength and cardio exercises targeting multiple muscle groups for maximum calorie burn.

fat loss

advanced

high intensity

minimal equipment

minimal

fat-loss

4/15/2025•0 views•advanced•90 min

Burpees

Details

Sets

Reps

12-15

Rest

60s

Equipment

none

Form Instructions

Begin in standing position.

Drop down into a squat and place your hands on the floor.

Kick your feet back to a push-up position.

Perform one push-up.

Jump your feet back to your hands.

Explode into a jump with arms overhead.

Pistol Squats

Details

Sets

Reps

6-8 (each leg)

Rest

90s

Equipment

none

Form Instructions

Stand on one leg with the other leg extended forward.

Lower your body down into a squat while keeping your extended leg off the ground.

Go as low as you can while maintaining balance.

Push through the heel of your standing leg to return to the starting position.

Push-Up to T-Plank

Details

Sets

Reps

8-10

Rest

60s

Equipment

none

Form Instructions

Start in a standard push-up position.

Perform a push-up.

After the push-up, rotate your body to one side, raising the opposite arm for the T-plank.

Return to the push-up position and repeat on the other side.

Mountain Climbers

Details

Sets

Reps

30-45 seconds

Rest

30s

Equipment

none

Form Instructions

Start in a push-up position with your body straight and core tight.

Quickly drive your knees towards your chest in an alternating fashion, as if running in place.

Jump Squats

Details

Sets

Reps

10-12

Rest

60s

Equipment

none

Form Instructions

Stand with feet shoulder-width apart.

Lower into a regular squat and then explode upward into a jump.

Land softly and immediately go back into the squat position.

Plank Jacks

Details

Sets

Reps

30-45 seconds

Rest

30s

Equipment

none

Form Instructions

Start in a plank position with your feet together.

Jump your feet out wide, then jump them back together, keeping your core tight.

High Knees

Details

Sets

Reps

30-45 seconds

Rest

30s

Equipment

none

Form Instructions

Stand tall and march or jog in place, bringing your knees up as high as possible towards your chest.

Move at a fast pace, pumping your arms for momentum.

Lateral Bounds

Details

Sets

Reps

10-12 (each side)

Rest

60s

Equipment

none

Form Instructions

Stand on one leg and jump to the side, landing on the opposite leg.

Let your other leg swing behind you for balance and control.

Repeat the movement, bounding from side to side.

Flutter Kicks

Details

Sets

Reps

30 seconds

Rest

30s

Equipment

none

Form Instructions

Lie on your back with your legs extended and arms at your sides or beneath your lower back for support.

Raise your legs slightly off the ground and alternate kicking them up and down in a fluttering motion.

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