Intermediate Full Body Fat Loss Workout

This 60-minute full-body workout is designed for intermediate fitness levels, focusing on fat loss with minimal equipment. The workout utilizes compound movements that target multiple muscle groups, ensuring an effective and efficient session.

full body

fat loss

intermediate

minimal equipment

workout

Full Body

minimal

fat-loss

7/18/2026•0 views•intermediate•60 min

Bodyweight Squats

Details

Sets

Reps

12-15

Rest

30s

Equipment

none

Form Instructions

Stand with your feet shoulder-width apart.

Lower your body by bending your knees and pushing your hips back as if sitting into a chair.

Keep your chest up and core engaged throughout the movement.

Go as low as you can while maintaining good form (thighs parallel to the ground is ideal).

Push through your heels to return to the starting position.

Push-Ups

Details

Sets

Reps

10-15

Rest

30s

Equipment

none

Form Instructions

Start in a plank position with your hands slightly wider than shoulder-width.

Lower your body until your chest almost touches the ground, keeping your elbows at a 45-degree angle.

Push yourself back up to the starting position, keeping your body in a straight line.

Burpees

Details

Sets

Reps

8-12

Rest

45s

Equipment

none

Form Instructions

Stand with your feet shoulder-width apart.

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

Jump your feet back into a plank position, perform a push-up (optional), then jump your feet back towards your hands.

Explode up into a jump, reaching your arms overhead.

Walking Lunges

Details

Sets

Reps

10-12 each leg

Rest

30s

Equipment

none

Form Instructions

Stand tall and take a big step forward with your right foot.

Lower your body until your right knee is bent at 90 degrees and your left knee almost touches the floor.

Push through your right heel to return to standing and repeat with the left leg.

Plank to Shoulder Tap

Details

Sets

Reps

12-15 each side

Rest

30s

Equipment

none

Form Instructions

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

Keeping your hips stable, lift your right hand to tap your left shoulder.

Return to plank and alternate sides while maintaining a strong core.

Jumping Jacks

Details

Sets

Reps

30 seconds

Rest

30s

Equipment

none

Form Instructions

Stand tall with your feet together and arms at your sides.

Jump up, spreading your legs shoulder-width apart while raising your arms overhead.

Jump back to the starting position, repeating the cycle at a brisk pace.

Mountain Climbers

Details

Sets

Reps

30 seconds

Rest

30s

Equipment

none

Form Instructions

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

Drive your right knee toward your chest, then quickly switch legs, bringing your left knee forward while pushing your right leg back.

Keep your core tight and maintain a consistent pace.

Cool Down Stretch

Details

Sets

Reps

5 minutes

Rest

Equipment

none

Form Instructions

Perform a series of stretches to cool down, focusing on major muscle groups used during the workout.

Hold each stretch for at least 20-30 seconds, focusing on deep breathing.

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