30 Minutes Intermediate Triceps Workout with No Equipment
A 30 minutes fat loss workout targeting your triceps using no equipment equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
30 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~315
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Place your hands on a bench behind you, fingers pointing forward.
- Extend your legs out in front (bent knees for easier, straight legs for harder).
- Lower your body by bending your elbows to roughly 90 degrees.
Advanced movement — prioritize form over weight.
Form cues
- Start in a forearm plank position with elbows directly under your shoulders.
- Press your palms into the floor and extend your elbows to push up to a full push-up position.
- Keep your body in a rigid plank line throughout — do not pike the hips.
Finish strong — take the last set close to failure.
Form cues
- Sit on the floor with knees bent, feet flat, and hands behind your hips with fingers pointing forward.
- Lift your hips off the ground and straighten your arms.
- Bend your elbows to lower your body, keeping them pointing straight back.
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
Triceps Training Tips
- *Overhead extensions stretch the long head, which is the largest tricep head — do not skip them.
- *Lock out every rep fully to engage the medial head.
- *Dips and close-grip bench press allow heavier loading than isolation work.
Get this triceps 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.