Hot Body Fast: Best Full Body Fat Loss Workout

Best Full Body Fat Loss Workout

Get Total Body Fit

Whether you’re looking for something new or just want to take things to the next level, the following is a killer full body workout you can do in under 35 minutes.

Full body workouts that engage your body in more complete and natural movements are a great way to get a big bang for the time you invest. They bring each muscle through its entire range of motion (or close to it) and they’re a great way to improve cardiovascular health at the same time.

If you can only dedicate 2 or 3 days a week they are especially good to incorporate so that you can continue to see progress each week.

This one works best at the gym, although it can be done at home with a few basic pieces of equipment. Either way you do this one, make sure you do it with some serious energy and motivation.

To give yourself a little pre-workout kick, I recommend trying either the brand new getting a lot of great reviews – ENGN PreWorkout or the ultra popular one especially for the ladies is Essential Amino Energy. Both will give you the energy – plus the extra fat-burning potential – you need to see results quickly.

Ready for the workout?

For this full body fat burning workout, you’re going to perform 2-4 sets per exercise, as outlined below. As for reps, I want you to aim for the number specified, or get as close to it as you can!

Start with 3 minutes of jump rope for your warm-up. For the exercises, rest no more than 20-30 seconds between sets. This will ensure your heart rate stays up and your body keeps burning serious fat.

Side Plank (view exercise)
Perform 1 set of side plank on each side – hold for 60 seconds per side.

Dumbbell Deadlifts (view exercise)
Perform 4 sets of dumbbell deadlifts, aiming for 6-8 reps per set.

Dumbbell Rows (view exercise)
Perform 3 sets of dumbbell rows, alternating sets on each side. Aim for 8 reps per set.

Narrow Grip Pull-Ups (view exercise)
Perform 3 sets of pull-ups with narrow grip, getting out 6-8 reps per set.

Front Dumbbell Squat to Press (view exercise)
Perform 4 sets of front dumbbell squats, pushing the dumbbell overhead on the return. Aim for 8 reps per set.

Dumbbell Bench Press (view exercise)
Perform 4 sets of dumbbell presses, knocking out 8-10 reps per set.

Lateral Lunge with Dumbbells (view exercise)
Perform 2 sets of lateral lunges on each side, aiming for 10 reps per set.

Woodchopper (view exercise)
Perform 3 sets of woodchoppers on each side, getting out at least 6-8 reps per set.

Make sure you spend another 5 minutes or so stretching. Stretching is the best way to cool down while also preventing injury and improving muscle recovery.

I also recommend following up with a protein shake and some water (the best out there are Optimum 100% Natural Whey or Gardenia All Natural Vegan Protein. Getting hydrated and providing your body with the amino acids they need to repair your muscles will help you recover from your workouts faster.

Remember, recovery is an essential step to burning fat and building lean muscle mass. And the more lean muscle mass you build, the more fat you’ll burn over the long-term.

No better time than now to take it one step further and grab my recent release of the 30 Day Body Transformation Challenge where I take your hand and walk you through weekly workout routines and meal plans to get your abs, thighs, butt, arms and chest totally toned up. Do it now as I have a time limited Promo Code “3030” for you to get an additional 30% off this full package.  I’ll also offer a full money back guarantee so if you don’t get the results you want then you’ll have nothing to lose but just fat.

30 day Transformation Promo

Have any questions or feedback about my Best Full Body Fat Loss Workout? Please leave a comment below…

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Author Profile

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi


  1. Do this for how long and then what? I have so many program’s I am confused 🙁

    • Hi Emma, you should try this workout for a 6 week time period and then change it up either with a different order of how you do the exercises or switch to another program based on your goals. Let me know if you have any other questions.


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