Bodyweight Muscle Gain and Fat Loss Workout

intermediate•full body•45 minutes•Bodyweight
⏱️ 45 min🔥 288-432 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 45-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

Bodyweight Muscle Gain and Fat Loss Workout

Intermediate• Full Body• 45 minutes
Equipment needed: Bodyweight, Pull Up Bar

Why this workout?

This workout is designed to help you gain muscle and lose fat by incorporating compound movements that target multiple muscle groups. The use of bodyweight exercises and a pull-up bar allows for effective strength training while minimizing the risk of injury. The circuit finisher adds a high-intensity element to boost metabolism and enhance fat loss, making it suitable for your intermediate fitness level.

Main Workout

Pull-Ups
4 sets of 8 reps • Rest: 1 min
Focus on controlled movements, engage your back muscles.
Modifications: Use resistance bands for assistance if needed.
Push-Ups
4 sets of 12 reps • Rest: 1 min
Keep your body straight and lower down until your chest nearly touches the ground.
Modifications: Knee push-ups for beginners.
Squats
4 sets of 15 reps • Rest: 1 min
Keep your chest up and knees in line with your toes.
Modifications: Box squats if you need support.
Lunges
4 sets of 10 reps • Rest: 1 min
Step forward and lower your hips until both knees are bent at about a 90-degree angle.
Modifications: Reverse lunges for knee stability.
Plank
3 sets • 30 seconds • Rest: 30 seconds
Keep your body in a straight line from head to heels.
Modifications: Knee plank for beginners.

Finisher - Circuit

Complete the circuit as many times as possible in 10 minutes.

1 rounds • Rest between rounds: 1 min

Burpees
1 sets of 10 reps
Jump high and land softly, keeping a steady pace.
Modifications: Step back instead of jumping for lower impact.
Mountain Climbers
1 sets • 30 seconds
Maintain a brisk pace, drive knees towards your chest alternately.
Modifications: Slow down the tempo if needed.
Jumping Jacks
1 sets • 30 seconds
Keep your arms and legs moving in sync, land softly.
Modifications: Step side to side instead of jumping for lower impact.
Stay hydrated throughout the workout, and focus on form over speed.

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.

60-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 45-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?

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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