Full Body Muscle Gain and Fat Loss Workout

Advanced•Full Body•30 minutes•Bodyweight
⏱️ 30 min🔥 240-360 cal💪 9 exercises📈 Advanced

Overview

Looking for a serious challenge? This advanced workout will test your strength, endurance, and mental toughness. Working every major muscle group builds balanced strength and burns maximum calories. This 30-minute session is structured to keep you challenged while allowing proper recovery. No equipment needed—just your body and determination. Commit to this workout 2-3 times per week for 4-6 weeks, and you'll see noticeable improvements in strength, endurance, and overall fitness.

Muscles Targeted

Primary: Quadriceps, Glutes, Chest, Core

Secondary: Shoulders, Triceps, Hamstrings, Calves

Warm-Up (5 minutes)

Arm Circles30 sec each direction
Leg Swings10 each leg
Bodyweight Good Mornings10 reps
High Knees30 seconds

Full Body Muscle Gain and Fat Loss Workout

Advanced• Full Body• 30 minutes
Equipment needed: Bodyweight

Why this workout?

This workout is designed for advanced fitness levels and effectively combines strength and cardio to promote muscle gain and fat loss. It incorporates a variety of bodyweight exercises that challenge the entire body and includes a high-intensity finisher to maximize calorie burn in a short period. The workout is structured to maintain intensity while allowing for adequate recovery, ensuring optimal performance throughout.

Main Workout

Push-Ups
4 sets of 15 reps • Rest: 30 seconds
Keep your body straight and core tight during the exercise.
Squats
4 sets of 20 reps • Rest: 30 seconds
Make sure to keep your knees behind your toes and go as low as comfortable.
Burpees
4 sets of 10 reps • Rest: 30 seconds
Jump and land softly to protect your joints.
Plank
3 sets • 45 seconds • Rest: 30 seconds
Keep your body in a straight line from head to heels.
Lunges
4 sets of 12 reps • Rest: 30 seconds
Step forward and lower your hips while keeping your torso upright.

Finisher - Circuit

Complete the following exercises in sequence for 2 rounds with minimal rest.

2 rounds • Rest between rounds: 1 min

Mountain Climbers
1 sets • 30 seconds
Keep a brisk pace and maintain a strong core position.
Tuck Jumps
1 sets of 10 reps
Land softly to minimize impact on the joints.
Russian Twists
1 sets of 15 reps
Keep your feet elevated for added difficulty.
High Knees
1 sets • 30 seconds
Drive your knees up towards your chest quickly.
Focus on form and control during all exercises for maximum effectiveness.

Cool-Down (5 minutes)

Standing Quad Stretch30 sec each leg
Standing Hamstring Stretch30 sec each leg
Chest Doorway Stretch30 seconds
Child's Pose45 seconds

Tips for Best Results

  • 💧 Hydration: Drink water before, during, and after your workout
  • 🍎 Nutrition: Eat protein within 30-60 minutes of finishing
  • 📈 Progress: Track your reps and aim to add 1-2 each week
  • 😴 Recovery: Get 7-8 hours of sleep for optimal muscle repair

What's Next?

45-Minute Session

Have more time? Get a longer workout in.

Upper Body Focus

Switch it up with a upper body workout.

Frequently Asked Questions

Is this workout good for weight loss?

Yes! This 30-minute full body workout burns approximately 240-360 calories per session. Combined with a modest calorie deficit, doing this workout 3x weekly supports sustainable fat loss while building lean muscle.

How often should I do this workout?

Aim for 3-4 sessions per week. Listen to your body—if you're still sore, take an extra rest day.

What if some exercises are too difficult?

Every exercise in this workout can be modified. Look for the 'Modifications' notes under each exercise. As you get stronger, gradually progress to the full version.

How long until I see results?

With consistent training and proper nutrition, expect noticeable strength gains within 2-3 weeks and visible changes within 4-6 weeks.

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