Building muscle while burning fat transforms your body from the inside out. More muscle means a faster metabolism, while also boosting strength and making everyday movements feel easier, supporting bone and joint health, lowering the risk of injuries, and improving blood sugar control and heart health. Beyond the physical benefits, it can elevate your mood and energy, and our new Build and Burn four-week training plan for Women’s Health COLLECTIVE members is designed to help you hit those goals.
If you’ve already tried the full-body session from the plan, this one targets your lower-body and core. Follow along with coaching from PT Laura Hoggins in the real-time video above, or screenshot the session below to do in your own time – then scroll down to find how to trial the plan for free.
35-minute lower-body and core strength workout
Equipment needed: 2 x medium/heavy dumbbells or kettlebellsWhat weight to use: Choose weights that feel challenging by the final two reps, but never compromise on form. ‘If you’re not challenging your muscles, you won’t be changing them,’ Laura says. ‘You don’t want to select a weight where you go to failure. It should look and feel good, and you’ll learn what feels right over time. Don’t choose a weight that’s too heavy for you to complete all the reps. If the rep target is 10 and you get to rep eight and start to hate me, but you can still complete rep nine and 10 with good form, that’s the right weight.’How to do it: Complete three rounds of each triset or superset, giving yourself one minute to complete all exercises in the set, and resting for any remaining time until the one minute is up. Rest for 60-90 seconds between rounds.
Warm-up:
Hip 90/90sGood morningsPlank shoulder taps
Workout:
Take one minute to complete all A exercises, resting for any remaining time if you finish before one minute is up. Repeat three times, resting for 60-90 seconds between rounds.
Take one minute to complete all B exercises, resting for any remaining time if you finish before one minute is up. Repeat three times, resting for 60-90 seconds between rounds.
B1: Sumo squats x 10B2: Glute bridges x 10B3: Dead bugs x 5 each side
Take one minute to complete all C exercises, resting for any remaining time if you finish before one minute is up. Repeat three times, resting for 60-90 seconds between rounds.
Cool-down:
Child’s pose and reach x 30 secondsSupine rotation x 30 seconds each sideArm stretch x 30 seconds each side
Laura’s tips and modifications:
Move with control and intention, aiming for quality reps over speed. Sign up to the plan
Losing fat while building muscle is the goal for many fitness fans – and while it isn’t easy, it is possible, says FIIT personal trainer and coach Laura Hoggins. In this four-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to improve body composition in 2026.
Ready to build and burn? Tap the link below to unlock 14 days of free access to the WH app, find the plan and start training today.
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