Lower Body Muscle Gain and Fat Loss

Intermediate•Lower Body•60 minutes•Barbells
⏱️ 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. Building your legs and glutes creates a powerful foundation for all athletic movements. This 60-minute session is structured to keep you challenged while allowing proper recovery. Using barbells 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, Hamstrings, Glutes, Calves

Secondary: Core, Hip Flexors, Adductors

Warm-Up (5 minutes)

Leg Swings10 each leg
Hip Circles10 each direction
Bodyweight Squats10 reps
Walking Lunges10 total

Lower Body Muscle Gain and Fat Loss

Intermediate• Lower Body• 60 minutes
Equipment needed: Barbells, Bench, Bodyweight, Cable Machine, Dumbbells, Kettlebells, Pull Up Bar

Why this workout?

This workout is specifically designed for intermediate individuals looking to gain muscle and lose fat, focusing on the lower body. It includes a mix of compound and isolation exercises to effectively target multiple muscle groups, ensuring a balanced approach to strength training. The circuit finisher adds a high-intensity component to elevate heart rate and burn additional calories, optimizing fat loss.

Main Workout

Barbell Squats
4 sets of 10 reps • Rest: 1 min
Keep your chest up and back straight, squat until thighs are parallel to the ground.
Dumbbell Lunges
3 sets of 12 reps • Rest: 45 seconds
Step forward with one leg, keeping the front knee over the ankle.
Kettlebell Swings
3 sets of 15 reps • Rest: 45 seconds
Use your hips to swing the kettlebell, keep your back straight.
Leg Press (Cable Machine)
3 sets of 10 reps • Rest: 1 min
Adjust the seat to ensure knees are in line with the feet during the press.
Calf Raises (Bodyweight)
3 sets of 15 reps • Rest: 30 seconds
Perform on a step for a greater range of motion, rise onto the balls of your feet.
Pull-Ups
3 sets of 8 reps • Rest: 1 min 30 sec
Use a pull-up bar; assist with bands if necessary for proper form.
Modifications: Use resistance bands for assistance if unable to complete full reps.

Finisher - Circuit

Complete the following exercises back to back with minimal rest.

3 rounds • Rest between rounds: 1 min

Jump Squats
1 sets of 12 reps
Explode upwards from a squat position and land softly.
Plank (Bodyweight)
1 sets • 30 seconds
Keep your body in a straight line from head to heels.
Dumbbell Deadlifts
1 sets of 12 reps
Keep your back straight and hinge at the hips to lower the weights.
Maintain proper form throughout all exercises to prevent injury and maximize effectiveness. Adjust weights according to your strength level.

Cool-Down (5 minutes)

Standing Quad Stretch30 sec each leg
Seated Hamstring Stretch45 seconds
Pigeon Pose45 sec each side
Calf Stretch30 sec each leg

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?

Full Body Focus

Switch it up with a full body workout.

Frequently Asked Questions

Is this workout good for weight loss?

Yes! This 60-minute lower 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.

Want a personalised workout plan?

Generate your own plan →