Looking to shed pounds and feel fitter? You’re in the right place!
Weight loss isn’t just about reducing calories—it’s about being strategic with your workouts, focusing on exercises that engage multiple muscle groups to burn fat, and getting your heart rate up.
Full-body workouts are some of the most effective and time-efficient exercises you can do to lose weight quickly, all while improving strength and stamina.
These workouts can be scaled to meet your fitness level. And let’s be honest, the best workouts are the ones that feel challenging but doable.
10 Full-Body Workouts That Help You Shed Pounds Fast
So, let’s dive into 10 full-body workouts that are guaranteed to help you burn fat fast!
1. HIIT (High-Intensity Interval Training)
When it comes to shedding pounds fast, few workouts compare to HIIT. It combines short bursts of intense activity with brief rest periods. This keeps your heart rate elevated and burns fat even after you’ve finished.
How to do it:
- Perform each exercise for 30 seconds, followed by 15 seconds of rest.
- Do a full circuit of exercises (like burpees, jump squats, push-ups, and mountain climbers), rest for 1 minute, then repeat.
- Aim for 3-4 rounds.
Tip: Start with low-impact variations of each exercise if you’re new to HIIT, and gradually increase intensity as you get more comfortable.
2. Circuit Training
Circuit training is an awesome way to work your entire body without rest between exercises. By combining strength moves with cardio, it gives you the best of both worlds—building muscle and burning fat simultaneously.
How to do it:
- Choose 5-6 exercises (e.g., squats, lunges, push-ups, planks, jumping jacks).
- Perform each for 30-45 seconds, then move to the next exercise without resting.
- Complete the circuit 3-4 times with a 1-minute rest after each full round.
Tip: Make sure to target different muscle groups (legs, arms, core) in each circuit to avoid muscle fatigue.
3. Tabata Training
Tabata is another form of HIIT, but it’s even more intense. It consists of 20 seconds of max effort followed by 10 seconds of rest, repeated for 4 minutes (8 rounds). This short but powerful workout burns fat and improves cardiovascular endurance.
How to do it:
- Pick two exercises, such as squats and burpees.
- Perform each for 20 seconds at maximum effort, then rest for 10 seconds.
- Repeat for 4 minutes per exercise, then switch to the next exercise.
Tip: Tabata is all about intensity. Push yourself during those 20 seconds of work, but listen to your body and take full advantage of the rest periods.
4. Kettlebell Swings
Kettlebell swings are an incredible full-body exercise that targets your hips, glutes, core, and shoulders. It’s a great move for both building muscle and burning fat, thanks to the explosive movement involved.
How to do it:
- Stand with feet shoulder-width apart, holding a kettlebell with both hands.
- Hinge at your hips (not your back), swing the kettlebell between your legs, and then drive your hips forward, swinging the kettlebell up to chest height.
- Perform 3 sets of 12-15 reps.
Tip: Focus on the hip drive, not using your arms to lift the kettlebell. You should feel the power come from your legs and core.
5. Burpees
Burpees are one of those love-hate exercises. While they’re tough, they’re highly effective in burning fat and toning your entire body. They’re a cardio and strength combo that’ll have your heart pumping and your muscles working hard.
How to do it:
- Start standing, then squat down and place your hands on the floor.
- Jump your feet back into a plank position, do a push-up, then jump your feet back toward your hands.
- Explode up into a jump, then repeat. Try for 10-15 reps.
Tip: Modify the movement by stepping your feet back one at a time instead of jumping if you’re a beginner, or skip the push-up if you’re not ready for that level yet.
6. Jump Squats
Jump squats are a great lower-body workout that targets your legs, glutes, and core. They’re a powerful move to burn fat fast and build lean muscle in the process.
How to do it:
- Start in a squat position with your feet shoulder-width apart.
- Lower into a squat, then explode up into a jump.
- Land softly and go straight into the next squat.
- Aim for 3 sets of 10-15 reps.
Tip: Land lightly to avoid injury. Make sure to bend your knees as you land, and keep your core tight to protect your lower back.
7. Mountain Climbers
Mountain climbers are a full-body exercise that’s perfect for boosting your heart rate and targeting your abs, arms, and legs. They’re an awesome fat-burning exercise that works on both strength and stamina.
How to do it:
- Start in a plank position with your hands under your shoulders and legs extended behind you.
- Drive one knee toward your chest, then quickly switch legs, as if running in place.
- Perform for 30-45 seconds, rest, and repeat for 3-4 rounds.
Tip: Keep your core tight to prevent your lower back from sagging, and try to keep a steady pace throughout the workout.
8. Bodyweight Squats
Bodyweight squats are a fundamental exercise that can target your thighs, glutes, and core while also promoting fat loss. The beauty of bodyweight squats is that you can do them anywhere and they can be easily modified.
How to do it:
- Stand with your feet shoulder-width apart.
- Lower your body by bending your knees, keeping your chest up and your knees behind your toes.
- Push through your heels to return to standing.
- Aim for 3 sets of 15-20 reps.
Tip: Keep your weight in your heels during the squat. This will engage your glutes more effectively.
9. Push-Ups
Push-ups are a great way to tone your upper body and core. They’re a classic bodyweight exercise that targets your chest, arms, and shoulders while giving your abs a good workout too.
How to do it:
- Start in a plank position with your hands slightly wider than shoulder-width apart.
- Lower your body by bending your elbows, keeping your core tight, and push back up to the starting position.
- Aim for 3 sets of 10-15 reps.
Tip: If you’re struggling with push-ups, start by doing them on your knees or incline push-ups against a bench.
10. Sprints
Sprinting is one of the best exercises to burn fat fast. It’s an intense workout that boosts your metabolism and helps you burn calories long after you’ve finished. Plus, it strengthens your legs and increases your stamina.
How to do it:
- Sprint for 20-30 seconds at max effort.
- Follow with 1-2 minutes of walking or jogging to recover.
- Repeat for 10-15 rounds.
Tip: Sprint on a flat surface or slight incline for an added challenge. Make sure to warm up properly before sprinting to avoid injuries.
Putting It All Together
If you’re looking to shed pounds fast, it’s crucial to combine these full-body workouts with a balanced, nutritious diet. These workouts are all about intensity, and the harder you push yourself, the faster you’ll see results.
But don’t expect overnight transformations—it’s about staying consistent and giving your body time to adapt and grow stronger.
As you start integrating these exercises into your routine, keep in mind that the best approach to weight loss involves a holistic approach.
A mix of cardio, strength training, and flexibility work combined with healthy eating habits will give you the best results.
And most importantly, don’t forget to celebrate each victory along the way—whether it’s a faster sprint time, more reps, or just feeling stronger overall.
You’ve got this! Keep going and watch your strength—and your results—grow!
How often should I do full-body workouts to see results?
For optimal results, aim for 3 to 4 full-body workouts per week. This frequency allows enough time for your muscles to recover while keeping your metabolism revved up.
Be sure to incorporate rest days between workouts to avoid overtraining, and mix in other types of exercise (like cardio or flexibility work) to stay balanced.
Can these workouts help me lose weight without a strict diet?
While these workouts are effective for burning fat and building muscle, weight loss is most successful when combined with a healthy diet.
You don’t have to follow a strict regimen, but focusing on eating whole foods, managing portion sizes, and cutting out processed sugars can significantly enhance your results.
Remember, consistency in both exercise and nutrition is key to shedding pounds.
What if I’m a beginner—can I still do these workouts?
Absolutely! Many of these exercises can be modified for beginners. For instance, start with lower-impact versions, like performing squats without jumping or doing push-ups on your knees.
As you build strength and stamina, you can gradually increase the intensity and try more challenging variations. The key is to listen to your body and progress at your own pace.
