Full Body Muscle Gain and Fat Loss Workout

Intermediate•Full Body•60 minutes•Dumbbells
⏱️ 60 min🔥 384-576 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 60-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 Workout

Intermediate• Full Body• 60 minutes
Equipment needed: Dumbbells, Mat

Why this workout?

This workout is designed for intermediate fitness levels aiming to build muscle and lose fat. It combines strength training with functional movements that engage multiple muscle groups for a full-body workout. The structured intervals and circuits keep your heart rate elevated, promoting fat loss while the resistance exercises help in building muscle. The workout is balanced and includes sufficient rest to ensure you can perform at your best.

Main Workout

Dumbbell Squats
4 sets of 12 reps • Rest: 1 min
Keep your chest up and back straight.
Push-Ups
4 sets of 10 reps • Rest: 1 min
Maintain a straight line from head to heels.
Modifications: Knees on the ground if full push-ups are too challenging.
Dumbbell Bent Over Rows
4 sets of 12 reps • Rest: 1 min
Keep your back flat and pull towards your hip.
Plank
3 sets • 30 seconds • Rest: 30 seconds
Keep your body in a straight line from head to heels.
Modifications: Knees on the ground for a modified plank.
Dumbbell Lunges
4 sets of 10 reps • Rest: 1 min
Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle.
Dumbbell Shoulder Press
4 sets of 10 reps • Rest: 1 min
Press weights overhead while keeping your core tight.

Finisher - Circuit

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

3 rounds • Rest between rounds: 1 min

Burpees
1 sets of 10 reps
Jump up, drop into a squat, kick your feet back, and return to squat before jumping up again.
Mountain Climbers
1 sets • 30 seconds
Keep a steady pace, driving knees towards your chest.
Dumbbell Swings
1 sets of 12 reps
Swing the dumbbell from between your legs to shoulder height while keeping your back straight.
Focus on form and control throughout the workout for maximum effectiveness.

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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