Full Body Muscle Gain and Fat Loss

Intermediate•Full Body•45 minutes•Dumbbells
⏱️ 45 min🔥 288-432 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 45-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 and Fat Loss

Intermediate• Full Body• 45 minutes
Equipment needed: Dumbbells

Why this workout?

This workout is designed to effectively target all major muscle groups while promoting muscle gain and fat loss. The combination of compound movements like squats, lunges, and presses ensures a full-body workout that is efficient and effective. The circuit finisher adds a high-intensity component to boost metabolism and enhance fat burning, making this a well-rounded session for intermediate fitness levels.

Main Workout

Dumbbell Squats
3 sets of 12 reps • Rest: 1 min
Keep your chest up and back straight.
Dumbbell Bench Press
3 sets of 10 reps • Rest: 1 min
Lower the weights to chest level, then press back up.
Dumbbell Bent-Over Row
3 sets of 12 reps • Rest: 1 min
Keep your back flat and pull the dumbbells towards your hips.
Dumbbell Lunges
3 sets of 10 reps • Rest: 1 min
Step forward and lower your hips until both knees are bent at about a 90-degree angle.
Dumbbell Shoulder Press
3 sets of 10 reps • Rest: 1 min
Press the weights overhead while keeping your core tight.
Dumbbell Deadlifts
3 sets of 12 reps • Rest: 1 min
Keep your back straight and hinge at the hips to lower the weights.

Finisher - Circuit

Complete each exercise in sequence, rest 30 seconds between exercises, repeat the circuit 2 times.

2 rounds • Rest between rounds: 1 min

Dumbbell Swings
1 sets of 15 reps
Swing the dumbbell between your legs and up to shoulder level, using your hips to drive the movement.
Burpees
1 sets of 10 reps
Perform a push-up and jump back to your feet at the top.
Dumbbell Thrusters
1 sets of 12 reps
Squat with the dumbbells at shoulder level, then press overhead as you stand.
Focus on maintaining good form throughout each exercise.

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?

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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