Beginner Lower Body Lose Fat Workout — Barbell Only

Beginner barbell-only lower body workout for fat loss. Focus on compound movements and higher reps for effective results. NASM-CPT.

Level: beginner · Muscle group: lower-body · Equipment: barbell-only · Duration: 45 min

Exercise Breakdown (8 exercises)

  1. 1. Bodyweight Squat
    3 sets · 15 reps · 60s rest
  2. 2. Barbell Romanian Deadlift
    3 sets · 12 reps · 75s rest
  3. 3. Barbell Glute Bridge
    3 sets · 15 reps · 60s rest
  4. 4. Barbell Calf Raise
    3 sets · 20 reps · 45s rest
  5. 5. Barbell Front Squat (light weight, focus on form)
    2 sets · 10 reps · 60s rest
  6. 6. Plank
    3 sets · hold 30-45s reps · 45s rest
  7. 7. Quad Stretch (each leg)
    2 sets · hold 30s reps · 30s rest
  8. 8. Hamstring Stretch (each leg)
    2 sets · hold 30s reps · 30s rest

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