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Complete Full Body Workout to Lose Weight
THENX•Processed: Mar 03, 2026
23-minute workout video. HIIT, Cardio, Strength. targeting Full Body, Core, Legs, Arms. high intensity. helps with Weight Control / Fat Loss, Muscle Strength.
⏱️ Key Moments
Summary:This workout consists of a series of high-intensity bodyweight exercises aimed at promoting weight loss and muscle strength. It includes warm-up, main workout, and cool-down phases, focusing on full-body engagement.
🏃 Guide
This workout is designed for individuals looking to lose weight and improve their fitness level without the need for equipment. It effectively combines bodyweight exercises to enhance muscle strength and promote fat loss.
Benefits
Weight Control / Fat Loss
Muscle Strength
Step-by-Step Guide
1
Squats
Stand with feet shoulder-width apart, hands on head, squat down and back up. Feel your legs and core engage. Ensure knees do not extend past toes.
2
Half Burpees
From pushup position, jump feet towards hands and back. Engage core and maintain a strong grip on the ground.
3
Crunch Reach Throughs
Lying down, alternate reaching knees to hands while crunching. Focus on engaging obliques.
4
Side to Side Jump Squats
Jump side to side while squatting. Keep your core tight and pace yourself.
5
Side to Side Pushups
In pushup position, alternate side pushups. Maintain a strong form and control your movement.
6
Shoulder Taps
In pushup position, alternate tapping shoulders. Keep hips stable and core engaged.
7
Seated In and Outs
Seated, alternate bringing knees in and out. Engage your core throughout the movement.
8
Curtsy Lunges
Step back into a curtsy lunge, alternating sides. Focus on balance and control.
9
Russian Twists
Seated, alternate touching the ground beside you with legs raised. Engage your core and twist at the waist.
10
High Knee Runs
Run in place, bringing knees high. Engage your core and maintain a brisk pace.
Safety Notes
Consult a healthcare provider before starting if you have any pre-existing conditions. Avoid if you have severe joint pain or instability.
Duration: 23m 33s
Difficulty: Medium
Intensity: High
Suitable for: Moderate Activity level
Suitable Conditions
ObesityOverweightPrediabetes
Therapeutic Goals
Weight Control / Fat LossMuscle Strength
⚠️ Caution
Consult your doctor if you have: Hypertension, Diabetes
🚫 Contraindications
Avoid this workout if you have: Chronic Back Pain / Disc Herniation, Knee Disease
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body💪 Core💪 Legs💪 Arms
Category
HIITCardioStrength
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breath
Tags
#23 min#half hour#HIIT#Cardio#Strength#intermediate#None#Full Body#Core#Legs#Arms#high