Full Body Muscle Gain and Fat Loss

Intermediate•Full Body•15 minutes•Bodyweight
⏱️ 15 min🔥 96-144 cal💪 7 exercises📈 Intermediate

Overview

Ready to push your limits? This intermediate workout challenges you to take your fitness to the next level. Working every major muscle group builds balanced strength and burns maximum calories. This 15-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

Intermediate• Full Body• 15 minutes
Equipment needed: Bodyweight

Why this workout?

This workout effectively targets the full body using bodyweight exercises, which is ideal for muscle gain and fat loss. The structure includes both strength exercises and a high-intensity circuit finisher, maximizing calorie burn and promoting muscle tone in a short 15-minute session. Perfect for an intermediate fitness level, it allows for modifications to ensure safety and effectiveness.

Main Workout

Push-Ups
3 sets of 10 reps • Rest: 30 seconds
Keep your body straight from head to heels.
Modifications: Drop to knees for a modified version.
Bodyweight Squats
3 sets of 15 reps • Rest: 30 seconds
Go as low as comfortable, keeping weight on your heels.
Modifications: Use a chair for support if needed.
Plank
1 sets • 30 seconds • Rest: 30 seconds
Maintain a straight line from head to heels.
Modifications: Drop to knees for a modified version.
Mountain Climbers
1 sets • 45 seconds • Rest: 30 seconds
Keep your core tight and move quickly.
Modifications: Do the movement at a slower pace if needed.

Finisher - Circuit

Complete each exercise in sequence without resting between exercises, rest for 1 minute after completing the circuit.

2 rounds • Rest between rounds: 1 min

Jumping Jacks
1 sets • 30 seconds
Perform at a steady pace.
Modifications: Step side to side instead of jumping.
Burpees
1 sets • 30 seconds
Full body movement, land softly.
Modifications: Step back instead of jumping.
Lateral Lunges
1 sets • 30 seconds
Step wide to one side, keeping the other leg straight.
Modifications: Reduce depth of lunge if necessary.
Keep hydrated and focus on form 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?

30-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 15-minute full body workout burns approximately 96-144 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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