Lower Body Fat Loss Workout - 20min Beginner
This 20-minute lower body session focuses on high-intensity metabolic conditioning to maximize calorie burn while building foundational strength. You will move through foundational compound movements like deadlifts and squats to engage your largest muscle groups for an efficient burn. It is designed for beginners who want fat loss results using only the handles for a seamless experience.
This workout is for busy professionals or fitness beginners who want an effective lower body burn in a short amount of time. It is ideal for those looking to lose body fat while learning the fundamentals of Tonal resistance.
Equipment
Workout Plan
Keep rest periods strictly between 30-45 seconds to keep your heart rate elevated for maximum fat loss.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive through your heels and squeeze your glutes at the top to fully engage the digital weight.
Goblet Squat
Glutes, Quads, Abs
Keep the handles tight to your chest and ensure your chest stays upright throughout the squat.
Resisted Calf Raise
Calves
Pause at the peak of the contraction to resist the cable's pull back to the floor.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Maintain constant tension on the cables by not letting your hips touch the floor between reps.
Why this order
The workout begins with the Neutral Grip Deadlift as a lead compound movement to recruit the most muscle fibers while energy is high. We follow with a secondary compound squat and finish with high-volume isolation and duration-based bridges to exhaust the muscles and trigger a metabolic response.
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
What weight should I select for the deadlifts?
Tonal will automatically suggest a weight based on your strength assessment. For a fat loss goal, focus on moving with a brisk, controlled tempo rather than trying to hit a new personal record.
Is it okay to do this workout three times a week?
Because this targets large muscle groups, it is best to leave at least 48 hours between these sessions. You can use Tonal's active recovery or upper body programs on the days in between.
How do I make the calf raises harder?
Focus on the 'Eccentric' portion of the move. Tonal's digital weight provides constant resistance, so slow down the way down to increase the time under tension.