OnionPatchMiddle Delts
9 effective sets in this workout
35-Minute Bodyweight Fat-Loss Workout
A fast-moving full-body session that keeps equipment demands low while preserving muscle stimulus.
35 min
Full Body
Beginner
Quads, Chest, Abdominals
Equipment Required
Bodyweight
Who this workout is for
- People training at home with minimal equipment
- Anyone in a fat-loss phase who still wants structured lifting
- Busy trainees who need efficient sessions
Next step
Want a full program, not just one workout?
For a similar goal, focus, and equipment setup, start with Kettlebell-Only Fitness Plan.
Recommended Warmup
5 Minutes Submaximal Aerobic Warm Up (Optional)
Dynamic Warm Up:
- 10 Leg Swings Front to Back
- 10 Leg Swings Side to Side
- 10 Arm Circles Forward
- 10 Arm Circles Backward
- 10 Cross Body Arm Slaps
- 10 Walking Lunges w/Trunk Rotation
Ramp-up sets for your first main exercise
For your first hard lift for a muscle group, build up with a few lighter ramp-up sets instead of jumping straight into your working weight.
Exercise Plan
35-minute fat-loss full body workout with extra emphasis on Quads.
- Built for a full body training day.
- Designed around 35-minute sessions.
- Beginner-friendly exercise density with practical rest periods.
- Extra emphasis on Quads.
- Starts with a 3-set pre-exhaustion slot for Quads.
- Keep transitions tight and stay a few reps shy of failure to manage fatigue.
Muscle-by-muscle detailsExpand to review which muscles this workout emphasizes based on the selected exercise mix.
Expand to review which muscles this workout emphasizes based on the selected exercise mix.
Note on smaller muscle groups
Minor muscle groups often show up with more effective sets than you may expect because they get trained indirectly as secondary muscles during many compound exercises.
Quads
7 effective sets in this workout
Anterior Delts
6 effective sets in this workout
Triceps
6 effective sets in this workout
Glutes
4 effective sets in this workout
Errectors
4 effective sets in this workout
Scapular Retractors
3 effective sets in this workout
Lats
3 effective sets in this workout
Biceps
3 effective sets in this workout
Rear Delts
3 effective sets in this workout
Chest
3 effective sets in this workout
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 3 × 18-22 | 7-10 | 90-150s | |
| 3 × 5-30 | 7-10 | 150-210s | |
| 3 × 5-30 | 7-10 | 150-210s | |
| 3 × 5-30 | 7-10 | 150-210s | |
| 4 × 5-30 | 7-10 | 150-210s |
How to use it
- Keep transitions tight without letting form fall apart.
- Stop most sets before technique degrades.
- Pair the session with daily walking and nutrition consistency.
Why this works
Short fat-loss workouts work best when they preserve useful tension, manage fatigue, and keep adherence high.
FAQ
Is bodyweight enough during fat loss?
Yes, especially if effort stays high and exercises are progressed over time.
Should I add cardio after?
Only if recovery and schedule allow it. The main goal is consistent total weekly activity.
Related workouts
30-Minute Beginner Full Body Home Workout
A simple full-body session built for short home workouts with bodyweight and dumbbells.
25-Minute Hotel Room Full Body Workout
A travel-friendly full-body workout built for hotel rooms, small spaces, and minimal equipment.
45-Minute Upper Body Hypertrophy Workout
An upper-body focused session that balances pressing, pulling, and shoulder-arm support work.
Important safety note
OnionPatch fitness content, workout plans, calculators, and generator outputs are for general educational use. They are not medical advice or individualized coaching.
Check with a qualified healthcare professional before starting or changing a training program, especially if you have an injury, pain, a medical condition, or other health concerns. Use good judgment, train within your limits, and stop if something feels unsafe.
See our Terms and Conditions for the full disclaimer.