Lower Body Fat Loss Workout - 60min Advanced
This high-intensity lower body session utilizes advanced unilateral movements and metabolic conditioning to drive fat loss. By pairing heavy strength lifts with high-rep finishers, you will maximize caloric expenditure while preserving muscle mass. The routine specifically targets glute-quad dominance with minimal transitions for a sustained heart rate.
Advanced trainees or athletes looking to lean out without losing leg strength. It is ideal for those who have mastered Tonal's cable tension and want to push their conditioning limits.
Equipment
Workout Plan
Rest 60-90s between primary supersets (Exercises 1-4), 45s between accessories (5-8), and only 15-30s during the final metabolic finisher block.
Neutral Grip Deadlift
Hamstrings, Glutes, Abs
Drive through your heels and let Tonal's digital weight provide constant tension through the lift.
Resisted Calf Raise
Calves
Pause at the peak of the contraction to maximize the digital weight's effect on your calves.
Bulgarian Split Squat
Quads, Glutes, Obliques
Keep your front foot flat and use the handles for balance while driving upward through your mid-foot.
Resisted Glute Bridge
Glutes, Abs, Hamstrings
Squeeze your glutes hard at the top and fight the downward pull of the cables.
Single Leg RDL
Hamstrings, Glutes, Obliques
Lower slowly and use Tonal’s weight sensing to maintain a steady tempo without losing balance.
Racked Squat
Glutes, Quads, Hamstrings
Keep your elbows up in the racked position to engage your core against the cable's resistance.
Racked Offset Split Squat w/ Rotation
Glutes, Hamstrings, Obliques, Quads
Rotate your torso toward the front leg while maintaining a stable base against the offset tension.
Standing Chop
Obliques, Shoulders, Glutes
Use a powerful, controlled rotation to whip the handles across your body while keeping your hips square.
Goblet Squat
Glutes, Quads, Abs
Move with a fast tempo but full depth to maximize the calorie burn in this final circuit.
Suitcase March
Obliques
Maintain a perfectly upright posture as the off-center digital weight tries to pull you to the side.
Why this order
We lead with heavy deadlifts to recruit the most motor units while you are fresh, then transition into unilateral stability work to correct imbalances. The workout concludes with high-rep goblet squats and loaded marches to maximize the afterburn effect through metabolic stress.
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 handle the offset weight on the split squat?
Tonal's digital weight will pull you to one side; engage your obliques to stay vertical and prevent the cables from rotating your torso.
Can I use Burnout mode on the finishers?
Absolutely, enabling Burnout mode on the Goblet Squats will help you finish the set as fatigue sets in by automatically reducing the weight.
What should I do if I lose my balance on the Single Leg RDLs?
Reduce the weight slightly using the handle buttons and focus on a soft knee bend to lower your center of gravity against the cable tension.