Lower Body Fat Loss Workout - 45min Intermediate
This high-intensity lower body session maximizes metabolic demand by combining heavy barbell compounds with high-rep unilateral finishers. You will move through big lifts like the deadlift and front squat before torching your glutes and quads with targeted accessory work. This approach is designed to preserve muscle mass while driving fat loss through short rest periods.
Intermediate lifters or athletes looking to lean out without sacrificing leg strength and power. It is ideal for busy professionals who want a time-efficient burn that hits every muscle from the waist down.
Equipment
Workout Plan
Rest 60s between heavy barbell sets, 30-45s between unilateral handle exercises to keep your heart rate elevated for fat loss.
Barbell Deadlift
Glutes, Hamstrings, Abs
Drive through your heels and engage the glutes as you lock out the digital weight.
Barbell Front Squat
Quads, Glutes, Abs
Keep your elbows high to maintain the bar's position against the downward resistance.
Bulgarian Split Squat
Quads, Glutes, Obliques
Find your balance before clicking the digital weight on to ensure a stable descent.
Single Leg RDL
Hamstrings, Glutes, Obliques
Hinge at the hips while keeping the handles close to your standing leg for stability.
Goblet Curtsey Lunge
Quads, Glutes, Hamstrings
Keep your torso upright and avoid letting the handles pull your shoulders forward.
Resisted Calf Raise
Calves
Explode up and control the eccentric phase as Tonal's digital weight pulls you back down.
Suitcase March
Obliques
Engage your obliques to prevent the cable from pulling your torso to the side.
Why this order
We lead with heavy barbell compounds to maximize recruitment while you are fresh before moving into unilateral handle work. The transition from bar to handles minimizes setup time while allowing for high-volume isolation and stability work to finish the session.
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 adjust for the off-center pull during the Suitcase March?
Focus on your core; Tonal's digital weight will try to tip you, so resist by bracing your midsection and keeping your shoulders level.
What should I do if my balance fails on Bulgarian Split Squats?
Start with the weight off or use the Tonal bar for support if needed, then re-engage the digital weight once you are stable.
Should I use Spotter Mode for the Barbell Front Squats?
Yes, Spotter Mode is highly recommended for intermediate lifters to help you finish those final reps safely if your form starts to break down.