Lower Body Fat Loss Workout - 45min Advanced
You will torch calories and build lower body strength in this high-intensity session designed specifically for the advanced Tonal athlete. By combining heavy unilateral movements with metabolic supersets, you will maximize muscle engagement and metabolic demand. This workout leverages digital weight to maintain tension through every degree of motion for superior fat loss results.
This is for the seasoned lifter who wants to strip body fat without losing muscle mass or strength. It is ideal for athletes like soccer players or hikers who need powerful, stable legs for multidirectional movement.
Equipment
Workout Plan
Rest 90s between heavy deadlift sets, 60s between unilateral sets, and 30s during supersets to keep your heart rate elevated.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive through your heels and use Tonal's digital tension to keep your back flat.
Bulgarian Split Squat
Quads, Glutes, Obliques
Focus on the descent and let the smart handles track your range of motion for consistency.
Single Leg RDL
Hamstrings, Glutes, Obliques
Keep your hips square to the floor as the cables pull you into the hinge.
Goblet Curtsey Lunge
Quads, Glutes, Hamstrings
Maintain a steady tempo to keep the heart rate high for maximum calorie burn.
Iso Split Squat Pallof Press
Obliques, Abs, Shoulders
Fight the lateral pull of the cable while maintaining a rock-solid split squat base.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Squeeze your glutes at the top of the movement where Tonal's resistance is peak.
Why this order
We lead with heavy neutral grip deadlifts to prime the central nervous system before moving into demanding unilateral work to fix imbalances. The subsequent supersets pair stability-focused core work with high-rep lunges to drive the heart rate up, finishing with isolation and metabolic conditioning for total fatigue.
Want this personalized for you?
This is a template workout. Connect your Tonal and the AI coach adjusts weights to your strength scores, swaps exercises around injuries, and progresses you week over week.
Start Free with AI CoachFrequently Asked Questions
How do I handle the weight for Bulgarian Split Squats?
Start with a weight Tonal recommends, but don't be afraid to use the Weight Dial to adjust if your balance feels off on the first set.
Why use handles for deadlifts instead of the bar?
Handles allow for a more natural neutral grip and increased range of motion, which recruits more muscle fibers for better fat-burning potential.
Can I use a bench for the Bulgarian Split Squats?
Yes, place your rear foot on the Tonal bench and keep your front foot far enough forward to maintain a vertical shin.
What if the Pallof Press feels too light?
Focus on the anti-rotation aspect; the goal isn't just moving weight, but resisting the cable's attempt to pull your torso toward the machine.