30 Minute Core & Legs Workout | Full Body Burn for Strength & Fat Loss (No Equipment)

This no equipment, full-body session combines functional and traditional exercises that train your core and lower body together for a powerful, sculpted physique. You’ll move through controlled, high-burn exercises designed to build strength, tone muscle, and improve overall fitness.

🔥 This workout helps you:

Build lean, functional strength

Boost metabolism and support fat loss

Strengthen your core and lower body together

Develop endurance and stability through movement

💥 Workout details:

30 minutes total

Bodyweight only — no equipment

Functional compound exercises

Suitable for all fitness levels

00:00 Intro – 30 Minute Core & Legs Workout (Full Body Burn for Strength & Fat Loss)
00:06 Warm Up – Full Body Mobility & Activation (Cat-Cow, Downward Dog to Bear Hover, Reaching Reverse Lunge) | Home Workout Prep, Bodyweight Activation
03:09 Modified Side Plank – Obliques & Core Stability | Core Strength & Toning, Functional Bodyweight Exercise
05:24 Bear Hover to Core Pike – Core & Quad Strength, Upper Abs Burn | Bodyweight Core Toning, Fat Burning
06:26 Bear Burpee – Functional Full Body Burn, Core & Legs Workout | Home Fat Loss, Cardio & Strength
07:30 Knees Over Toes Squat – Functional Leg Strength & Knee Stability | Lower Body Toning, Quad & Glute Activation
08:32 Loaded Knee Drive – Quad Burn, Core Strength & Endurance | Home Leg Workout, Core Sculpt
09:34 Split Stance Roll Up – Core Strength, Hip Mobility & Control | Functional Core & Lower Body, Toning Workout
10:37 Single Leg Raise – Core Strength & Sculpt | Bodyweight Abs Workout, Home Core Toner
11:39 Abdominal Crunches – Core Control & Definition | Upper Abs Strength, Fat Burning, Home Exercise
13:39 Round 2 – Repeat Core & Legs Circuit | Functional Bodyweight Strength, Fat Loss 24:10 Round 3 – Final Core & Legs Burn | Full Body Toning, Home Fat Loss Workout
33:43 Cool Down – Decompress & Recovery (Hip Bridge for Glute Strength & Core Stability) | Stretch & Mobility, Home Recovery
34:29 Supine Twist – Lower Back Release & IT Band Stretch | Post-Workout Stretch, Flexibility & Recovery