5 Full-Body Weight-Loss Workouts That Torch Calories and Build Strength — Eat This Not That

5 Full-Body Weight-Loss Workouts That Torch Calories and Build Strength — Eat This Not That | XpertsReviews.com

When it comes to losing weight and getting in shape, full body workouts are your secret weapon. These exercises target multiple muscle groups simultaneously, helping you burn more calories and improve your overall strength. As a trainer, I often recommend full-body routines because they are effective, versatile, and incredibly effective at jump-starting weight loss.

Incorporating full-body exercises into your routine can boost metabolism and help you burn fat while building lean muscle mass. These workouts combine elements of strength training and cardio, ensuring you maximize every minute of your workout. The best part? You can tailor these workouts to your fitness level and do them almost anywhere.

Below, I’ve outlined five full-body weight loss workouts that deliver real results. Each workout is designed to challenge your endurance, build strength, and melt fat, all while keeping your body moving and engaged. Let’s get started!

The workouts

Workout 1: Circuit Crusher

This high-energy circuit combines bodyweight and dumbbell exercises to keep your heart rate elevated while building strength. The blend of strength and cardio makes it perfect for burning calories and losing fat.

The routine:

  • Push-ups – 12 reps
  • Squat with dumbbells to press – 10 repetitions
  • Burpees – 8 repetitions
  • Repeat the circuit 3 times with minimal rest between exercises.

1. Push-ups

illustration of a woman doing push-ups
Shutterstock

This classic exercise works your chest, shoulders and triceps while engaging your core for stability. It’s a must-have for any complete body routine.

  1. Start in a high plank position with your hands under your shoulders.
  2. Lower your chest toward the floor, keeping your body straight.
  3. Push back to the starting position.
  4. Perform 12 repetitions.

2. Squat with dumbbells to press

illustration of squat to pressillustration of squat to press
Shutterstock

This move combines a lower body squat with an upper body press, making it a powerhouse for full-body strength and calorie burning.

  1. Hold a dumbbell in each hand at shoulder height.
  2. Lower into a squat, keeping your chest up and your back straight.
  3. Push through your heels to stand while pressing the dumbbells overhead.
  4. Perform 10 repetitions.

3. Burpees

Burpees are the ultimate fat-burning exercise, engaging your entire body while increasing your heart rate.

  1. Start in a standing position.
  2. Squat down and place your hands on the floor.
  3. Return your feet to a plank position, then quickly return to the squat.
  4. Explode upwards in a jump.
  5. Perform 8 repetitions.

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Workout 2: Dumbbell Destroyer

Using dumbbells, this workout targets all major muscle groups while promoting fat loss through high-intensity movements.

The routine:

  • Dumbbell Deadlifts – 10 reps
  • Renegade Rows – 8 reps per arm
  • Jumping Lunges – 12 reps per leg
  • Repeat the circuit 3 times with 60 seconds of rest between rounds.

1. Dumbbell Deadlifts

illustration of deadlift with dumbbellsillustration of deadlift with dumbbells
Shutterstock

Deadlifts strengthen your posterior chain, improve posture, and engage your core for stability.

  1. Hold a dumbbell in each hand in front of your thighs.
  2. Bend at your hips and lower the weights toward the floor, keeping your back straight.
  3. Push through your heels to return to standing.
  4. Perform 10 repetitions.

2. Renegade Rows

dumbbell renegade rowdumbbell renegade row
Shutterstock

This compound movement combines core stability with back and arm strength, making it a full-body favorite.

  1. Start in plank position with a dumbbell in each hand.
  2. Row the dumbbell straight toward your hip while keeping your body stable.
  3. Lower it and repeat with the left arm.
  4. Perform 8 repetitions per arm.

3. Skipped lunges

jump lunges illustrationjump lunges illustration
Shutterstock

This explosive move burns calories while toning your legs and glutes.
Start in a lunge position with one foot forward and one back.

  1. Jump and switch legs in the air.
  2. Land in a lunge on the opposite side.
  3. Perform 12 repetitions per leg.

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Workout 3: Bodyweight Burner

This equipment-free workout is ideal for those who want to lose weight at home. It’s fast, intense and effective for burning calories.

The routine:

  • Mountain climbers – 30 seconds
  • Plank to Shoulder Taps – 12 reps per side
  • Overhead Squats – 15 reps
  • Repeat the circuit 4 times, resting 30 seconds between rounds.

1. Mountaineers

mountaineermountaineer
Shutterstock

A core exercise focused on cardio, mountain climbers help burn calories while sculpting your midsection.

  1. Start in a high plank position.
  2. Drive one knee toward your chest, then quickly switch legs.
  3. Continue to alternate as quickly as possible.
  4. Perform for 30 seconds.

2. Shoulder board taps

board shoulder tapsboard shoulder taps
Shutterstock

This movement strengthens your core, shoulders and stability, while toning your arms.

  1. Start in a high plank position.
  2. Lift your right hand and tap your left shoulder, keeping your hips steady.
  3. Return to the starting position and repeat on the other side.
  4. Perform 12 repetitions on each side.

3. Overhead squats

bodyweight squatsbodyweight squats
Photo: Shutterstock. Conception: eat this, not that!

Air squats strengthen your lower body and increase your heart rate to burn calories.

  1. Stand with your feet shoulder-width apart.
  2. Lower into a squat, keeping your chest up and your weight in your heels.
  3. Return to standing and repeat.
  4. Perform 15 repetitions.

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Workout 4: Cardio Core Crusher

This workout combines core stability and high-intensity cardio, making it a great choice for burning fat and strengthening your midsection.

The routine:

  • Jump Squats – 12 reps
  • Spiderman Plank – 8 reps per side
  • High knees – 30 seconds
  • Repeat the circuit 3 times.

1. Jump squats

skip squatsskip squats
Shutterstock

Jump squats are a lower body exercise that also works your core and burns calories.

  1. Start in a squatting position.
  2. Explode upward in a jump, reaching your hands overhead.
  3. Land gently and return to a squat position.
  4. Perform 12 repetitions.

2. Spiderman board

Spiderman boardSpiderman board
Shutterstock

This dynamic plank variation engages your obliques and hip flexors while strengthening your core.

  1. Start in a forearm plank position.
  2. Bring your right knee toward your right elbow.
  3. Return to the starting position and repeat on the other side.
  4. Perform 8 repetitions on each side.

3. High knees

high kneeshigh knees
Shutterstock

This cardio move elevates your heart rate and engages your core.

  1. Stand straight with your feet hip-width apart.
  2. Drive one knee toward your chest, quickly alternating legs.
  3. Perform for 30 seconds.

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Workout 5: Strength and Sweat Superset

This workout combines strength moves with cardio bursts for a fat-burning, muscle-building challenge.

The routine:

  • Pushup to Row – 8 reps per arm
  • Burpees – 8 repetitions
  • Bicycle crunches – 20 repetitions
  • Repeat the circuit 3 times, resting 1 minute between rounds.

1. Pushup to row

This move combines upper body strength with core stability for maximum impact.

  1. Start in a high plank position with a dumbbell in each hand.
  2. Perform a push-up, then row a dumbbell toward your hip.
  3. Lower the dumbbell and repeat on the other side.
  4. Perform 8 repetitions per arm.

2. Burpees

burpee demonstrationburpee demonstration
Fitness for men

Full-body calorie burners, burpees keep your heart rate elevated while working multiple muscle groups.

  1. Start in a standing position.
  2. Squat down, place your hands on the floor, and place your feet back on a plank.
  3. Return to the squat and explode upward in a jump.
  4. Perform 8 repetitions.

3. Bike crunches

woman doing bicycle cruncheswoman doing bicycle crunches
Shutterstock

This core-focused move sculpts your abs and obliques while promoting fat loss.

  1. Lie on your back with your hands behind your head.
  2. Lift your shoulders off the floor and bring one knee toward your chest.
  3. Rotate your torso to bring the opposite elbow toward the raised knee.
  4. Alternate sides for 20 repetitions.

Tyler Read, BSc, CPT

Tyler Read is a personal trainer and has been involved in the health and fitness industry for 15 years. Learn more about Tyler

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