Full Body Muscle Gain & Fat Loss

Intermediate•Full Body•30 minutes•Dumbbells
⏱️ 30 min🔥 192-288 cal💪 8 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 dumbbells 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: Dumbbells

Why this workout?

This workout is designed for intermediate fitness levels aiming to build muscle while losing fat. It combines strength exercises targeting all major muscle groups with a circuit finisher that elevates the heart rate, promoting fat loss. Each exercise is structured with sufficient rest to maximize performance, ensuring safe and effective training.

Main Workout

Dumbbell Squats
3 sets of 12 reps • Rest: 30 seconds
Keep your chest up and back straight, push through your heels.
Dumbbell Bench Press
3 sets of 10 reps • Rest: 30 seconds
Ensure your elbows are at a 45-degree angle and press straight up.
Dumbbell Rows
3 sets of 12 reps • Rest: 30 seconds
Keep your back straight and pull the dumbbell to your hip.
Dumbbell Lunges
3 sets of 10 reps • Rest: 30 seconds
Step forward and lower your back knee towards the ground, keep your front knee behind your toes.
Dumbbell Shoulder Press
3 sets of 10 reps • Rest: 30 seconds
Stand tall and press the dumbbells overhead without arching your back.

Finisher - Circuit

Complete the following exercises back-to-back with minimal rest.

2 rounds • Rest between rounds: 1 min

Burpees
1 sets of 10 reps
Full-body movement, jump and push-up included.
Dumbbell Thrusters
1 sets of 10 reps
Squat down and press the dumbbells overhead as you stand up.
Plank to Dumbbell Row
1 sets of 8 reps
Maintain a strong plank while rowing the dumbbell up, alternating arms.

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.

Want a personalised workout plan?

Generate your own plan →