Full Body Muscle Gain and Fat Loss Workout

Intermediate•Full Body•60 minutes•Bodyweight
⏱️ 60 min🔥 384-576 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 60-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• 60 minutes
Equipment needed: Bodyweight, Medicine Ball, Pull Up Bar

Why this workout?

This workout effectively targets the full body with a mix of strength and conditioning exercises, promoting both muscle gain and fat loss. The combination of bodyweight and medicine ball exercises enhances muscular endurance and strength, while the finisher circuit elevates heart rate for fat burning. The structure with adequate rest allows for recovery between sets to maintain performance, making it suitable for an intermediate fitness level.

Main Workout

Push-Ups
4 sets of 12 reps • Rest: 30 seconds
Keep your body straight from head to heels.
Medicine Ball Squats
4 sets of 15 reps • Rest: 30 seconds
Hold the medicine ball at chest height while squatting down.
Pull-Ups
4 sets of 8 reps • Rest: 30 seconds
Use a pull-up bar; modify with assisted pull-ups if needed.
Modifications: Use resistance bands for assistance if unable to do full pull-ups.
Plank
3 sets • 30 seconds • Rest: 30 seconds
Keep your body in a straight line from head to heels.
Burpees
3 sets of 10 reps • Rest: 30 seconds
Ensure you land softly and maintain form during the jump.
Medicine Ball Russian Twists
3 sets of 15 reps • Rest: 30 seconds
Sit on the floor and lean back slightly while twisting your torso.

Finisher - Circuit

Complete each exercise back to back with minimal rest.

3 rounds • Rest between rounds: 1 min

Jumping Jacks
1 sets of 30 reps
Keep a steady pace.
Medicine Ball Slams
1 sets of 15 reps
Lift the ball overhead and slam it down with force.
Bodyweight Lunges
1 sets of 10 reps
Step forward into a lunge, keeping your front knee over your ankle.
Mountain Climbers
1 sets of 30 reps
Keep your core tight and move quickly.

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?

Upper Body Focus

Switch it up with a upper body workout.

Frequently Asked Questions

Is this workout good for weight loss?

Yes! This 60-minute full body workout burns approximately 384-576 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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