Full Body Muscle Gain & Fat Loss

Intermediate•Full Body•30 minutes•Barbells
⏱️ 30 min🔥 192-288 cal💪 9 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 30-minute session is structured to keep you challenged while allowing proper recovery. Using barbells adds resistance to maximize your results. 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 & Fat Loss

Intermediate• Full Body• 30 minutes
Equipment needed: Barbells, Bench, Bodyweight, Dumbbells, Kettlebells, TRX

Why this workout?

This workout is designed to effectively target full-body muscle gain and fat loss through a combination of strength training and high-intensity circuits. The selected exercises are compound movements that engage multiple muscle groups, promoting muscle growth while also enhancing calorie expenditure. The finisher circuit at the end ensures a cardiovascular challenge, further supporting fat loss, all within a manageable 30-minute timeframe.

Main Workout

Barbell Squats
4 sets of 10 reps • Rest: 1 min
Keep your chest up and back straight.
Push-Ups
4 sets of 12 reps • Rest: 1 min
Maintain a straight line from head to heels.
Modifications: Can be modified to knee push-ups if needed.
Dumbbell Rows
4 sets of 10 reps • Rest: 1 min
Keep your back flat and pull the dumbbells towards your hips.
Kettlebell Swings
4 sets of 15 reps • Rest: 1 min
Focus on using your hips to power the swing.
TRX Rows
4 sets of 10 reps • Rest: 1 min
Keep your body in a straight line and pull towards your chest.

Finisher - Circuit

Perform each exercise back-to-back with minimal rest.

2 rounds • Rest between rounds: 1 min

Burpees
1 sets of 10 reps
Jump high at the top of the burpee.
Dumbbell Thrusters
1 sets of 12 reps
Press the dumbbells overhead as you squat up.
Mountain Climbers
1 sets • 30 seconds
Keep your core tight and move quickly.
Plank to Push-Up
1 sets of 10 reps
Maintain a strong core throughout the movement.
Focus on form and control during each exercise. The finisher is designed to elevate heart rate and maximize calorie burn.

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?

Advanced Version

Ready for more challenge? Step up the intensity.

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 192-288 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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