Beginner Full Body Muscle Gain and Fat Loss Workout

Beginner•Full Body•60 minutes•Bodyweight
⏱️ 60 min🔥 288-432 cal💪 10 exercises📈 Beginner

Overview

Starting your fitness journey? This workout is designed specifically for beginners who want to build a solid foundation. Working every major muscle group builds balanced strength and burns maximum calories. This 60-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

Beginner Full Body Muscle Gain and Fat Loss Workout

Beginner• Full Body• 60 minutes
Equipment needed: Bodyweight

Why this workout?

This workout is designed for beginners focusing on full body engagement, promoting muscle gain while also facilitating fat loss through a combination of strength and cardio exercises. The circuit finisher adds an element of intensity to boost metabolism, making it effective for your goals. The structured rest periods also provide necessary recovery, ensuring you can maintain good form throughout. Enjoy your workout!

Main Workout

Bodyweight Squats
3 sets of 10 reps • Rest: 30 seconds
Keep your back straight and go as low as comfortable.
Push-Ups (Knees if needed)
3 sets of 8 reps • Rest: 30 seconds
Keep your body in a straight line from head to knees/feet.
Modifications: Perform on knees if standard push-ups are too challenging.
Glute Bridges
3 sets of 12 reps • Rest: 30 seconds
Squeeze your glutes at the top of the movement.
Plank
1 sets • 30 seconds • Rest: 30 seconds
Keep your body in a straight line from head to heels.
Lunges (Alternating)
3 sets of 10 reps • Rest: 30 seconds
Step forward and lower your back knee toward the ground without touching it.
Superman
3 sets of 10 reps • Rest: 30 seconds
Lift your arms and legs off the ground at the same time, hold for a second at the top.
Mountain Climbers
3 sets • 30 seconds • Rest: 30 seconds
Drive your knees towards your chest quickly while keeping your core tight.

Finisher - Circuit

Complete the circuit of exercises with minimal rest.

2 rounds • Rest between rounds: 1 min

Burpees
1 sets of 8 reps
Jump high, land softly, and go into a push-up position.
Modifications: Step back instead of jumping if needed.
High Knees
1 sets • 30 seconds
Drive your knees up toward your chest quickly.
Jumping Jacks
1 sets • 30 seconds
Keep a steady rhythm and jump as high as comfortable.
Focus on form rather than speed, and ensure you 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?

Intermediate Version

Ready for more challenge? Step up the intensity.

Upper Body Focus

Switch it up with a upper body workout.

Frequently Asked Questions

Is this workout good for weight loss?

Yes! This 60-minute full body workout burns approximately 288-432 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?

Start with 2-3 sessions per week with at least one rest day between sessions. This allows your muscles to recover and grow stronger.

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?

Most beginners notice improved energy and mood within 1-2 weeks. Visible strength and body composition changes typically appear around weeks 4-6 with consistent effort.

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