Lower Body Fat Loss Workout - 60min Intermediate
This high-intensity lower body session is engineered to maximize caloric burn and metabolic stress. You will combine heavy bar-based compounds with unilateral handle movements to challenge your stability and heart rate. It is designed to lean out your legs while building functional strength.
This is ideal for intermediate lifters who want to prioritize fat loss and muscle definition in the lower body. It is also a great supplemental session for hikers or cyclists looking to increase their leg endurance and core stability.
Equipment
Workout Plan
Rest 60-90s between the heavy lead deadlift sets and 30-45s between all subsequent supersets to maintain a high metabolic rate.
Barbell Deadlift
Glutes, Hamstrings, Abs
Engage the bar and feel the digital weight kick in before you initiate the pull.
Barbell Front Squat
Quads, Glutes, Abs
Keep your elbows high and the bar tucked against your collarbone throughout the movement.
Barbell RDL
Hamstrings, Glutes, Abs
Hinge at the hips until you feel the cables pull back against your hamstrings.
Bulgarian Split Squat
Quads, Glutes, Obliques
Maintain steady tension on the handles and control the eccentric phase to the floor.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Push through your heels and squeeze your glutes against the constant cable resistance.
Goblet Reverse Lunge
Quads, Glutes, Hamstrings
Step back softly and keep your chest upright while holding the handles at shoulder height.
Single Leg RDL
Hamstrings, Glutes, Obliques
Keep a slight bend in your standing knee and let Tonal assist your stability during the hinge.
Resisted Calf Raise
Calves
Pause at the top of the movement to maximize the digital weight's peak tension on your calves.
Suitcase March
Obliques
Fight the pull of the single handle to keep your torso perfectly vertical while marching.
Why this order
The workout begins with heavy barbell deadlifts to recruit the most motor units while you are fresh. We then move into a series of supersets that pair quads and hamstrings to keep the heart rate elevated. The session concludes with isolation work and a suitcase march to exhaust the core and calves under 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
Which Tonal dynamic weight mode should I use for the deadlifts?
Toggle on Chains mode for the Barbell Deadlifts; it increases the resistance as you stand up, which helps maximize power and fat-burning potential.
Can I use the bar for the RDLs if the handles feel too light?
The workout already utilizes the Barbell RDL, but if you prefer the bar for Single Leg RDLs, ensure you have mastered the balance first as the handles provide more individual stability.
How do I know if the weight is heavy enough for fat loss?
Aim for a weight that leaves you with 1-2 'reps in reserve' at the end of every set. Tonal's digital weight will suggest an intensity, but don't be afraid to manually increase it if the metabolic demand feels low.