Building muscle while burning fat can reshape your body from the inside out. Having more muscle supports a faster metabolism, while also improving overall strength and making daily movement feel easier. It can also help protect bones and joints, reduce the risk of injury, and support blood sugar control alongside better heart health. Beyond the physical changes, this approach can lift your mood and energy. Our new four-week Build and Burn training plan for Women’s Health COLLECTIVE members is designed to help you work toward these goals.
This Session: 35-Minute Lower-Body and Core Strength Workout
If you’ve already completed the full-body workout from the plan, this session shifts the focus to your lower body and core. You can follow PT Laura Hoggins in the real-time video, or save the workout below to complete whenever it suits you. Once you’re done, you can scroll to find details on how to trial the plan for free.
Workout Details
- Workout length: 35 minutes
- Equipment needed: 2 x medium/heavy dumbbells or kettlebells
- Choosing your weight: Pick weights that feel tough in the final two reps without sacrificing technique. Laura explains that progress comes from challenging your muscles, but the goal isn’t to hit failure. The weight should still allow clean form through every rep. If the target is 10 and you’re struggling around rep eight but can still complete reps nine and 10 with solid form, that’s a good match. Avoid selecting something so heavy that you can’t finish the full rep count.
- How to do it: Complete three rounds of each triset or superset. You have one minute to get through all exercises in that set, then rest for whatever time is left until the minute ends. Rest 60–90 seconds between rounds.
Warm-Up Moves to Prep Your Body
- Hip 90/90s
- Good mornings
- Plank shoulder taps
The Workout: Trisets and Supersets
For each block, use one minute to complete all exercises listed. If you finish early, rest for the remaining time. Repeat each block three times, then rest for 60–90 seconds between rounds.
I Asked ChatGPT to Design a Beginner Workout Plan and It Unexpectedly Motivated Me to Start Training
Block A (1 Minute Total)
- A1: Bulgarian split squats x 10 each side
- A2: Shoulder press x 10
- A3: Bent-over row x 10 each side
Block B (1 Minute Total)
- B1: Sumo squats x 10
- B2: Glute bridges x 10
- B3: Dead bugs x 5 each side
Block C (1 Minute Total)
- C1: Curtsy lunges x 10 each side
- C2: Plank hold x 30–40 seconds
Cool-Down to Finish Strong
- Child’s pose and reach x 30 seconds
- Supine rotation x 30 seconds each side
- Arm stretch x 30 seconds each side
Laura’s Tips and Easy Modifications
Move with steady control and clear intention, prioritising quality reps rather than rushing for speed.
