Lower Body Fat Loss Workout - 60min Intermediate
This lower body session uses high-volume supersets and compound movements to maximize caloric expenditure and muscle definition. By pairing primary lifts like deadlifts with metabolic finishers, you will keep your heart rate high for optimal fat loss. The handle-only setup allows for seamless transitions between exercises to keep your momentum going.
Intermediate trainees looking for a high-intensity session to shed fat while maintaining lower body strength. It is particularly effective for those who want a streamlined workout using only the smart handles.
Equipment
Workout Plan
Rest 60s between heavy compound sets and 30s during supersets to maintain a high metabolic rate.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Monitor the power bar on Tonal to ensure explosive and consistent drive from the floor.
Goblet Squat
Glutes, Quads, Abs
Keep the handles tight against your chest to allow the digital weight to challenge your core stability.
RDL
Glutes, Hamstrings, Back
Drive your hips back until you feel the cables provide maximum tension in your hamstrings.
Bulgarian Split Squat
Quads, Glutes, Obliques
Use the cable's constant tension to stay balanced as you drop your back knee toward the floor.
Standing Chop
Obliques, Shoulders, Glutes
Keep your arms straight and use a smooth, diagonal path to maximize the metabolic burn.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Maintain a hard squeeze at the top of the bridge to resist Tonal's constant downward pressure.
Why this order
The workout begins with heavy neutral grip deadlifts to recruit maximum muscle fibers while your energy is highest. It then transitions into antagonistic supersets (squats and hinges) to keep the heart rate elevated before finishing with high-rep isolation and core-integrated movements to exhaust the lower body.
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
Why is this workout handle-only?
Using only handles reduces transition time between exercises, allowing you to keep your heart rate elevated for better fat loss results while still providing enough resistance for intermediate lifters.
What if the Bulgarian Split Squats are too difficult?
If balance is an issue, you can perform standard split squats with your back foot on the floor while still utilizing the handles for resistance.
How should I choose my starting weight?
Tonal will suggest a weight based on your digital strength assessment; however, for this fat loss goal, choose a weight that allows you to complete the final 2 reps of every set with high effort but perfect form.