How to Build a Full Body Workout Routine for Maximum Fat Loss

Finding time to work out can be a challenge, especially for busy professionals juggling work and life responsibilities. If you're feeling overwhelmed by gym intimidation or have hit a plateau in your fitness journey, you're not alone. The good news? You can achieve maximum fat loss with an effective full body workout routine right from the comfort of your home.

Quick Stats:

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: Yoga mat required, light dumbbells (5-10 lbs) optional
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 Minutes)

Warming up is crucial to prepare your muscles and reduce the risk of injury. Perform each exercise for 1 minute.

1. High Knees - Drive your knees up towards your chest while jogging in place.
2. Arm Circles - Extend arms to the side and make small circles, gradually increasing the size.
3. Bodyweight Squats - Stand with feet shoulder-width apart and squat down, keeping your chest up.
4. Torso Twists - Stand with feet hip-width apart and twist your torso side to side.

Full Body Workout Routine

1. Push-Ups (Standard or Knee)

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels; lower until your chest is just above the ground.
• Modification: Perform on your knees for an easier version.

2. Goblet Squats

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Hold a dumbbell close to your chest and squat down, pushing your knees out.
• Modification: Bodyweight squats without dumbbell.

3. Bent-Over Dumbbell Rows

• Reps: 12 reps per arm
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Hinge at your hips, back flat, and row the dumbbell to your hip.
• Modification: Perform the exercise with no weights.

4. Plank to Shoulder Tap

• Reps: 10 taps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: In a plank position, lift one hand to tap the opposite shoulder while keeping your hips stable.
• Modification: Drop to your knees to reduce difficulty.

5. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Drive your knees towards your chest rapidly while maintaining a strong plank position.
• Modification: Slow the pace down for a gentler version.

6. Glute Bridges

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top and hold for 2 seconds.
• Modification: Perform one leg at a time for added challenge.

7. Jumping Jacks

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Jump with feet apart while raising arms overhead; land softly.
• Modification: Step side to side for a low-impact version.

Cool-Down (3-5 Minutes)

Cooling down helps your heart rate return to normal and reduces muscle soreness. Hold each stretch for 20-30 seconds.

1. Standing Quadriceps Stretch - Pull one foot towards your glutes.
2. Seated Hamstring Stretch - Reach for your toes while seated.
3. Child's Pose - Kneel and sit back on your heels while reaching your arms forward.

Summary Table of Exercises

| Exercise | Reps/Duration | Sets | Rest | |----------------------------|-------------------|------|----------| | Push-Ups | 12 reps | 3 | 45 secs | | Goblet Squats | 15 reps | 3 | 45 secs | | Bent-Over Dumbbell Rows | 12 reps per arm | 3 | 45 secs | | Plank to Shoulder Tap | 10 taps per side | 3 | 45 secs | | Mountain Climbers | 30 seconds | 3 | 45 secs | | Glute Bridges | 15 reps | 3 | 45 secs | | Jumping Jacks | 30 seconds | 3 | 45 secs |

Complete in: 25-30 minutes

Conclusion

This full body workout routine is designed for maximum fat loss and can easily fit into your busy schedule. To progress, increase the weight of your dumbbells, add more reps, or reduce rest times. Aim to do this routine 3 times a week with rest days in between for optimal results.

If you’re looking for personalized guidance and real-time feedback, consider live 1-on-1 sessions with certified trainers at HipTrain.