Lower Body Fat Loss Workout - 60min Advanced
This advanced lower body session leverages high-intensity intervals and heavy resistance to maximize caloric burn and metabolic stress. You will move from heavy barbell compound lifts into demanding unilateral handle supersets to challenge your stability and heart rate. It is specifically designed to preserve lean muscle while driving fat loss through total body recruitment.
This is for advanced lifters and athletes who want to maintain high strength levels while leaning out. It is ideal for those who have mastered Tonal's barbell movements and are looking for a high-intensity session.
Equipment
Workout Plan
Rest 90s between heavy barbell sets, 45s between supersets, and 30s for isolation finishers.
Barbell Front Squat
Quads, Glutes, Abs
Drive your elbows up to keep the bar shelf stable and prevent the digital weight from pulling you forward.
Barbell Sumo Deadlift
Glutes, Hamstrings
Pull the slack out of the cables and engage your lats before initiating the pull with your glutes.
Bulgarian Split Squat
Quads, Glutes, Obliques
Maintain a slight forward lean and keep constant tension on the cables to challenge your stability.
Single Arm Single Leg RDL
Hamstrings, Glutes, Obliques
Resist the rotational pull of the handle by keeping your hips square to the Tonal throughout the movement.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Use an explosive leg drive to power the handles overhead, utilizing Tonal's fluid resistance.
Lateral Bridge w/ Row
Obliques, Abs, Glutes
Keep your hips stacked and high as you pull the handle toward your ribcage.
Resisted Calf Raise
Calves
Pause at the top of the movement to maximize the peak contraction against the digital weight.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Maintain a hard glute squeeze at the top of each bridge to keep the cable tension active.
Why this order
The workout begins with heavy bilateral barbell movements to recruit maximum motor units while you are fresh. It then transitions into unilateral supersets using handles to increase the cardiovascular demand and address muscular imbalances. We finish with high-rep isolation and duration-based work to create significant metabolic fatigue and finish the calorie-burning process.
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 should I choose my starting weight for the barbell lifts?
Since this is a fat loss goal with lower rest, manually reduce Tonal's suggested weight by 10 percent for the first set to ensure you can maintain the target rep range.
Can I use the Tonal bench for the Bulgarian Split Squat?
Yes, place the Tonal bench behind you to elevate your rear foot, ensuring your front shin stays vertical during the descent.
Why is the Glute Bridge duration-based at the end?
This finisher is intended to induce total muscular fatigue; focusing on time under tension rather than a specific rep count ensures you reach failure safely.