Advanced Full Body Muscle Gain and Fat Loss Workout

advanced•Full Body•45 minutes•Bodyweight
⏱️ 45 min🔥 360-540 cal💪 8 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 45-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

Advanced Full Body Muscle Gain and Fat Loss Workout

Advanced• Full Body• 45 minutes
Equipment needed: Bodyweight, Pull Up Bar

Why this workout?

This advanced workout is designed to effectively build muscle while promoting fat loss through compound bodyweight movements. The combination of strength exercises for the upper and lower body ensures a full-body engagement, while the finisher circuit elevates heart rate for additional calorie burn. The structured rest times allow for optimal performance in each set, making it ideal for advanced fitness levels.

Main Workout

Pull-Ups
4 sets of 8 reps • Rest: 1 min
Focus on controlled movement; chin above the bar.
Push-Ups
4 sets of 15 reps • Rest: 1 min
Keep your body straight and lower until your chest almost touches the ground.
Squats
4 sets of 15 reps • Rest: 1 min
Ensure knees do not go past toes; go as low as comfortable.
Lunges
4 sets of 12 reps • Rest: 1 min
Keep your upper body straight; step forward and lower your back knee toward the ground.
Plank
1 sets • 1 min
Maintain a straight line from head to heels.

Finisher - Circuit

Perform each exercise back-to-back with minimal rest. Repeat the circuit 3 times.

3 rounds • Rest between rounds: 1 min 30 sec

Burpees
1 sets of 12 reps
Jump high and land softly; do not let your knees cave in.
Mountain Climbers
1 sets • 30 seconds
Keep your core tight and drive your knees toward your chest quickly.
Dips (using Pull Up Bar)
1 sets of 10 reps
Lower your body until your elbows are at a 90-degree angle.
Focus on form to prevent injury. Stay hydrated throughout the workout.

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?

Upper Body Focus

Switch it up with a upper body workout.

Frequently Asked Questions

Is this workout good for weight loss?

Yes! This 45-minute full body workout burns approximately 360-540 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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