Beginner Full Body Fat-Loss Workout
A 45-minute workout designed for beginners targeting full body strength and fat-loss with minimal equipment needed.
beginner
full body
fat-loss
bodyweight
workout
Full Body
minimal
7/18/2026•0 views•beginner•45 min
Bodyweight Squats
Details
Sets
3
Reps
10-15
Rest
60s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart.
Keep your chest up and your back straight.
Bend your knees to lower your body while pushing your hips back.
Go down until your thighs are parallel to the ground or as low as comfortable.
Press through your heels to return to the starting position.
Push-Ups
Details
Sets
3
Reps
6-10
Rest
60s
Equipment
none
Form Instructions
Start in a plank position with your hands slightly wider than shoulder-width.
Keep your body in a straight line from head to heels.
Lower your body by bending your elbows to about a 90-degree angle.
Push through your palms to lift your body back to the starting position.
Lunges
Details
Sets
3
Reps
10-12 (per leg)
Rest
60s
Equipment
none
Form Instructions
Stand with your feet hip-width apart.
Take a step forward with one leg, lowering your hips until both knees are at about a 90-degree angle.
Make sure your front knee doesn’t extend beyond your toes.
Push off your front foot to return to the starting position and alternate legs.
Plank
Details
Sets
3
Reps
20-30 seconds
Rest
60s
Equipment
none
Form Instructions
Lie face down and prop your body up on your forearms and toes.
Keep your body in a straight line from head to heels.
Engage your core and hold the position without letting your hips sag or lift.
Glute Bridges
Details
Sets
3
Reps
10-15
Rest
60s
Equipment
none
Form Instructions
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Push through your heels, lifting your hips off the ground and squeezing your glutes at the top.
Hold for a second before lowering back to the ground.
Mountain Climbers
Details
Sets
3
Reps
30 seconds
Rest
60s
Equipment
none
Form Instructions
Start in a high plank position with your hands under your shoulders.
Quickly drive one knee toward your chest, then switch legs in a running motion.
Keep your core engaged and maintain a steady rhythm.
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