When your goal is to lose weight, incorporating strength training exercises into your routine is one of the most effective ways to achieve it. Full-body strength training activates multiple muscle groups, boosts your metabolism and helps you burn more calories during and after your workout. Combined with good nutrition and recovery, these exercises will build lean muscle mass, making your body look toned and helping you maintain long-term weight loss. To celebrate, I’ve rounded up my five best total-body strength workouts to help you lose 10 pounds.
Strength training offers more than just aesthetic benefits. It improves overall functionality, balance and posture while protecting your joints and reducing the risk of injury. These five workouts are designed to challenge your entire body with moves that build strength, endurance, and stability. They can be tailored to your fitness level, making them accessible to both beginners and advanced athletes.
Each workout includes three exercises carefully selected to maximize calorie burning, target multiple muscle groups at once, and help you lose 10 pounds. Perform them in circuit form to keep your heart rate elevated and improve fat loss.
Let’s get started!
Table of contents
Workout 1: Core and Stability Boost
This workout focuses on core engagement and improving your stability. A strong core not only helps with weight loss but also improves overall athletic performance and posture.
What you need: Just your body! This workout can be completed in about 15 minutes.
The routine:
- Plank Shoulder Taps: 12 reps per arm
- Bird dogs: 10 repetitions per side
- Dead bugs: 12 repetitions
Instructions: Perform the 3 exercises in order. Rest for 30 to 60 seconds, then repeat for 3 rounds.
Distribution of exercises:
1. Board shoulder taps

- Start in a high plank with your wrists under your shoulders.
- Rest your right hand on your left shoulder while keeping your hips stable.
- Alternate sides for the listed reps.
2. Bird Dogs


- Start on all fours in a tabletop position.
- Simultaneously extend your right arm forward and your left leg backward.
- Return to the start and switch sides.
3. Dead bugs


- Lie on your back with your arms pointed toward the ceiling and your knees bent 90 degrees.
- Lower your right arm and left leg toward the floor without letting your back arch.
- Return to the start and switch sides.
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Workout 2: Upper Body Burn
This workout targets your arms, shoulders, and upper back while keeping your core engaged for added stability. It’s a great way to tone your upper body while burning calories.
What you need: Just your body!
The routine:
- Push-ups: 10 to 12 repetitions
- Reverse plank leg raises: 10 reps per leg
- Superman Hold: 20 seconds
Instructions: Perform each exercise back to back. Rest for 30 to 60 seconds and repeat for 3 rounds.
Distribution of exercises:
1. Push-ups


- Start in a high plank.
- Lower your body until your chest almost touches the floor.
- Push back to start.
2. Reverse plank leg raises


- Sit on the floor with your legs extended and your hands behind you.
- Lift your hips to form a straight line, then lift one leg.
- Alternate legs for the reps listed.
3. Superman’s Take


- Lie face down on the floor with your arms and legs extended.
- Lift your arms, chest, and legs off the floor.
- Wait for the indicated time.
Workout 3: Leg and glute sculptor
This workout focuses on your lower body to build strength and endurance while burning calories. Strong legs and glutes are essential for functional movement and balance.
What you need: No equipment is required.
The routine:
- Bodyweight squats: 15 reps
- Glute bridges: 12 repetitions
- Backward lunges: 10 reps per leg
Instructions: Perform the exercises in a circuit, rest if necessary, and repeat for 3 rounds.
Distribution of exercises:
1. Bodyweight Squats


- Stand with your feet shoulder-width apart.
- Lower into a squat, keeping your chest lifted.
- Push through your heels to return to standing.
2. Glute Bridges


- Lie on your back with your knees bent and your feet flat.
- Lift your hips toward the ceiling.
- Lower your back and repeat.
3. Back lunges
- Stand straight, step back one foot, and lower yourself into a lunge.
- Return to standing and switch legs.
Workout 4: Cardio and Core Circuit
This workout combines cardio and core exercises for a calorie-burning session that improves endurance and strength.
What you need: Just your weight!
The routine:
- High knees: 20 seconds
- Mountain climbers: 15 repetitions per leg
- Plank to Side Plank: 8 reps per side
Instructions: Complete the exercises in order. Rest as needed and repeat for 3 rounds.
Distribution of exercises:
1. High knees


- Jog in place, bringing your knees up to hip height.
- Swing your arms to gain momentum.
2. Mountaineers


- Works the core and gets your heart pumping.
- Start in a high plank.
- Drive one knee toward your chest, then quickly switch.
3. Plank to side plank
- Start with a plank.
- Rotate a side plank to your right side, then return to center.
- Alternate sides.
Workout 5: Total Body Explosion
This workout is a calorie-burning finisher that targets the entire body for strength and endurance.
What you need: Optional dumbbells for added resistance.
The routine:
- Burpees: 10 repetitions
- Dumbbell deadlifts: 12 reps
- Russian twists: 10 repetitions per side
Instructions: Do all 3 exercises back to back, rest and repeat for 3 rounds.
Distribution of exercises:
1. Burpees


- Standing up, squat down and place your hands on the floor.
- Place your feet back on a board.
- Jump them forward and stand up.
2. Dumbbell Deadlifts


- Stand with your feet hip-width apart, holding dumbbells.
- Hinge at the hips and lower the weights down your legs.
- Come back to standing.
3. Russian twists and turns
- Sit on the floor with your feet elevated, holding a dumbbell.
- Turn your torso from side to side.
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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