If your aim is to burn fat while building lean muscle, the Build and Burn four-week training plan created for Women’s Health COLLECTIVE members has you covered. Designed by strength coach Laura Hoggins, this structured programme spans four weeks and includes three workouts per week, along with clear guidance on how to make the most of your recovery days.
Below is the first full-body strength workout from the plan to help you get started. You can train alongside Laura using the real-time video, or save the workout to complete whenever it suits you. Scroll further to learn how to try the plan for free.
35-Minute Full-Body Strength Session
Choosing your weight: Select weights that feel challenging in the final two reps without sacrificing form. Laura explains that progress comes from properly loading your muscles, not rushing to failure. Focus on full range of motion and solid technique. If you can finish all reps with good form—even if it feels tough near the end—you’ve chosen the right weight.
How it works: Complete three rounds of each superset or triset. You have one minute to complete all exercises in each set. If you finish early, rest for the remaining time. Rest for 60–90 seconds between rounds.
Warm-Up
- Cat-cow x 10
- World’s greatest stretch x 5 each side
- Kang squat x 10
Main Workout
Set A: Complete all exercises within one minute. Repeat three times, resting 60–90 seconds between rounds.
- A1: Goblet squat x 10
- A2: Floor press x 10
- A3: Renegade row x 10 each side
Set B: Complete all exercises within one minute. Repeat three times, resting 60–90 seconds between rounds.
- B1: Romanian deadlift x 10
- B2: Alternating reverse lunges x 10 each side
- B3: Eccentric push-ups x 5
Set C: Complete all exercises within one minute. Repeat three times, resting 60–90 seconds between rounds.
- C1: Lateral lunge x 10 each side
- C2: Push press x 10
Cool-Down
- Child’s pose with reach x 30 seconds
- Supine rotation x 30 seconds each side
- Arm stretch x 30 seconds each side
Laura’s Tips and Modifications
- Move with control and intention, prioritising quality reps over speed.
- For an easier option, perform goblet squats and lateral lunges using bodyweight only.
- To scale down renegade rows and push-ups, remove the weights.
- Romanian deadlifts can be completed using resistance bands, dumbbells, or kettlebells.
