Full-Body Workout for Weight Loss - Burn Fat Fast

Perform each exercise for 40 seconds, followed by a 20-second rest. Complete three rounds for a total of 30 minutes.

1. Jump Squats (Legs & Cardio)

• Stand with feet shoulder-width apart.
• Drop into a squat, then powerfully leap into the air.
• Land softly and repeat.
• Benefits: Strengthens legs, burns calories, and improves explosiveness.

Jump squats are an excellent way to engage your lower body while simultaneously elevating your heart rate.

By adding a plyometric element to your squats, you increase the intensity of your workout, which leads to greater fat burn.

2. Push-Ups (Chest & Arms)

• Start in a plank position.
• Bring your chest toward the floor while keeping your elbows at a 45-degree angle.
• Push back up to the starting position.
• Advantages: Strengthens the upper body while activating the core.

Push-ups work several muscle groups, such as the chest, shoulders, and triceps.

They also help improve core stability, which is essential for overall strength and balance.

3. Mountain Climbers (Core & Cardio)

• Get into a plank position.
• Drive your knees toward your chest, alternating legs rapidly.
• Benefits: Boosts heart rate and strengthens core muscles.

Mountain climbers are a killer cardio move that also strengthens your abs.

The continuous movement keeps your heart rate elevated, making it a fantastic calorie-burning exercise.

4. Dumbbell Deadlifts (Glutes & Back)

• Hold dumbbells in each hand.
• Bend at the hips, bringing the dumbbells down toward the floor.
• Return to standing.
• Benefits: Engages hamstrings, glutes, and lower back.

Deadlifts are among the most effective compound exercises available.

They work multiple muscle groups, including the glutes, hamstrings, and back, while also improving posture and core strength.

5. Burpees (Total-Body & Cardio)

• Start standing, then squat down and place your hands on the floor.
• Jump your feet back into a plank.
• Perform a push-up, then jump back to standing.
• Benefits: Full-body calorie burner that enhances endurance.

Burpees are a powerhouse move that works almost every muscle in your body.

They are one of the most effective exercises for burning calories and improving cardiovascular fitness.

6. Russian Twists (Abs & Obliques)

• Sit on the floor with your knees bent.
• Hold a weight and twist side to side.
• Benefits: Strengthens obliques and improves core stability.

Russian twists engage the obliques, which are often neglected in traditional ab workouts.

Strengthening these muscles helps create a defined waistline and improves overall core stability.

7. Kettlebell Swings (Glutes & Shoulders)

• Hold a kettlebell with both hands.
• Swing it forward while engaging your hips.
• Benefits: Builds power and burns fat effectively.

Kettlebell swings provide both strength and cardio benefits.

They improve endurance, enhance explosive power, and torch calories in a short amount of time.

8. Plank Hold (Core & Stability)

• Get into a forearm plank position.
• Hold for 40 seconds.
• Benefits: Strengthens core, shoulders, and lower back.
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Planks are an isometric exercise that helps develop core strength and endurance.

A strong core is essential for stability and proper posture.