Full Body Muscle Gain and Fat Loss Workout

Intermediate•Full Body•30 minutes•Bodyweight
⏱️ 30 min🔥 192-288 cal💪 10 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. 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

Intermediate• Full Body• 30 minutes
Equipment needed: Bodyweight

Why this workout?

This workout is designed to target all major muscle groups while providing an effective cardio component, making it ideal for muscle gain and fat loss. The combination of bodyweight exercises challenges strength and endurance, suitable for an intermediate fitness level. The circuit finisher adds high-intensity work to boost metabolism and maximize calorie burn.

Main Workout

Push-Ups
3 sets of 12 reps • Rest: 1 min
Keep your body straight and lower until your chest nearly touches the ground.
Modifications: Knees on the ground for easier variation.
Bodyweight Squats
3 sets of 15 reps • Rest: 1 min
Keep your chest up and go as low as comfortable while maintaining good form.
Modifications: Squat to a chair if you need support.
Plank
3 sets • 30 seconds • Rest: 1 min
Keep your body in a straight line from head to heels.
Modifications: Drop to your knees for a modified plank.
Burpees
3 sets of 10 reps • Rest: 1 min
Ensure a good jump at the end and land softly.
Modifications: Step back into the plank position instead of jumping.
Lunges
3 sets of 12 reps • Rest: 1 min
Step forward, keep your front knee over your ankle.
Modifications: Use a wall for balance if needed.
Mountain Climbers
3 sets • 30 seconds • Rest: 1 min
Keep a steady pace while driving your knees to your chest.
Modifications: Slow down the pace for a lower intensity.

Finisher - Circuit

Complete each exercise in sequence, then repeat the circuit.

2 rounds • Rest between rounds: 1 min

Jumping Jacks
1 sets • 30 seconds
Maintain a steady rhythm and keep your arms above your head.
Modifications: Step out instead of jumping for lower impact.
High Knees
1 sets • 30 seconds
Drive your knees up towards your chest quickly.
Modifications: March in place for a lower intensity.
Plank to Push-Up
1 sets • 30 seconds
Transition between plank and push-up positions smoothly.
Modifications: Stay on your knees and perform push-ups from there.
Squat Jumps
1 sets • 30 seconds
Land softly to protect your joints.
Modifications: Perform regular squats instead of jumps for a lower impact.
Stay hydrated and focus on form over speed during exercises.

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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