Full Body Fat Loss Workout
This 30-minute intermediate workout targets all major muscle groups, designed to promote fat loss through a combination of strength and endurance exercises.
full body
fat loss
intermediate
strength training
cardio
Full Body
full
fat-loss
6/30/2025•0 views•intermediate•30 min
Barbell Squat
Details
Sets
3
Reps
10-12
Rest
60s
Equipment
Barbell
Form Instructions
Stand with feet shoulder-width apart and the barbell resting on your upper back.
Engage your core and keep your chest up.
Lower your body by bending your knees and pushing your hips back.
Continue going down until your thighs are parallel to the ground.
Push through your heels to return to starting position.
Dumbbell Bench Press
Details
Sets
3
Reps
10-12
Rest
60s
Equipment
Dumbbells, Bench
Form Instructions
Lie back on a bench with a dumbbell in each hand, arms extended above your chest.
Lower the dumbbells to your chest while keeping your elbows at about a 45-degree angle.
Push the dumbbells back up to the starting position while squeezing your chest.
Bent-Over Dumbbell Rows
Details
Sets
3
Reps
10-12
Rest
60s
Equipment
Dumbbells
Form Instructions
Stand with feet hip-width apart, knees slightly bent.
Lean forward at the hips while keeping your back straight, holding a dumbbell in each hand.
Pull the dumbbells towards your abdomen, keeping your elbows close to your body.
Lower the dumbbells back down to the starting position.
Plank to Push-Up
Details
Sets
3
Reps
8-10
Rest
60s
Equipment
none
Form Instructions
Start in a plank position on your forearms, keeping your body straight.
Push up onto your hands one at a time to enter a full plank position.
Lower back down to your forearms one arm at a time.
Maintain a tight core throughout the movement.
Jumping Lunges
Details
Sets
3
Reps
10-12 (each leg)
Rest
60s
Equipment
none
Form Instructions
Start in a lunge position with one foot forward and the other back.
Jump up explosively, switching your legs in the air.
Land softly in a lunge position with the opposite leg forward.
Keep your knees over your ankles and engage your core.
Russian Twists
Details
Sets
3
Reps
15-20 (each side)
Rest
60s
Equipment
Medicine Ball or Dumbbell
Form Instructions
Sit on the floor with knees bent, holding a medicine ball or dumbbell.
Lean back slightly while keeping your back straight.
Twist your torso to one side, bringing the ball/dumbbell beside your hip.
Return to center and twist to the other side. Repeat while engaging your core.
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