15 Minutes Intermediate Chest Workout with No Equipment
A 15 minutes fat loss workout targeting your chest using no equipment equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
15 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~158
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Hands slightly wider than shoulder-width, fingers spread for a stable base.
- Body forms a straight line from head to heels — do not let your hips sag or pike up.
- Lower your chest to within an inch of the floor, keeping elbows at 45 degrees.
Loop the band across your upper back and hold each end under your palms.
Form cues
- Loop the band across your upper back and hold each end under your palms.
- Set up in a standard push-up position with hands just outside shoulder width.
- Lower your chest to the floor with elbows at 45 degrees, keeping the band taut.
Finish strong — take the last set close to failure.
Form cues
- Stand tall and press your palms together at chest height with elbows flared.
- Squeeze your hands together as hard as possible, flexing the pecs.
- Slowly push your hands forward to full extension while maintaining the squeeze.
Why This Workout Works
This workout is built around the principles of fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
Chest Training Tips
- *Retract your shoulder blades on every pressing movement to protect your shoulders and maximize chest activation.
- *Vary your incline angle every 4-6 weeks to hit upper, mid, and lower fibers.
- *Control the eccentric (lowering) phase for at least 2 seconds to increase time under tension.
Get this chest workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum fat loss results.