February 10

0 comments

Full-Body Workouts For Weight Loss: Best Exercises For Burning Abdominal Fat And Other Tips


Are you looking to shed some pounds but feel lost in the sea of workout options? If you’re looking for an efficient, all-in-one solution, then a full-body workout might be exactly what you need.

A full-body workout for weight loss engages multiple muscle groups during a single session. This makes it a great choice for busy people who want to maximize their time and results.

This article will dive into the best full-body exercises for burning abdominal fat and other fat. But that’s not all – we’ll also provide tips and tricks to help you succeed on your weight loss journey. Whether you’re just starting or a fitness pro, there’s something here for everyone. So let’s get your body looking its best!

Warm Up Before A Full-Body Workout

Warming up before a full-body workout is important for a few reasons. First, it helps to prepare your body for the physical demands of the workout. This can reduce your risk of injury and improve your performance during the activity.

Second, warming up can help to increase your heart rate and blood flow, which can help to improve your overall physical and mental readiness for exercise.

There are many different ways to warm up before a full-body workout. Some options include:

  1. Light cardio: It could be like jogging in place, jumping jacks, or jumping rope. The idea is to get your heart rate up and your blood flowing.
  2. Dynamic stretches: These are stretches that involve movements, such as leg swings or arm circles. Dynamic stretches can loosen up your muscles and improve your range of motion.

9 Best Full-Body Workouts For Weight Loss

woman exercising

For your ease, we have divided these exercises into different fitness levels:

Beginner Full-Body Workout For Weight Loss (Female Or Male)

Lunges: 

Lunges are a great full-body exercise that targets the muscles in your lower body, including your quadriceps, hamstrings, and glutes. 

How To Perform:

  1. Step forward with one foot to lunge, keeping your feet shoulder-width apart.
  2. Lower your body till your thighs are parallel to the ground level, keeping your chest lifted and your front knee behind your toes.
  3. Push through your front heel to stand back up, and then repeat on the other side.

Push-Ups

Push-ups are a classic full-body exercise that targets the muscles in your upper body, including your chest, shoulders, and triceps. 

How To Perform

  1. Start in a plank position. 
  2. Your hands should be shoulder-width and your feet hip-width apart. 
  3. Lower your body until your chest touches the ground, and then push back to the starting position.

Bodyweight Squats: 

Bodyweight squats are a great full-body exercise that targets the muscles in your lower body, including your quadriceps, hamstrings, and glutes. 

    Get the latest exercise types, equipment reviews, fitness tips and exclusive offers to help you on your fitness journey.


    How to Perform:

    1. Stand up with your feet shoulder-width apart and your hands at your sides.
    2. Lower your body as if sitting back in a chair, keeping your chest lifted and your knees behind your toes.
    3. Push through your heels to stand back up.

    Intermediate Workouts 

    Dumbbell Chest Presses

    This exercise targets the muscles in your chest, shoulders, and triceps. 

    How To Perform:

    1. Lie on a bench with a dumbbell in each hand.
    2. Press the dumbbells towards the ceiling, keeping your elbows close to your sides.
    3. Lower the dumbbells down to the initial position.

    Dumbbell front squats

    This exercise targets the muscles in your quadriceps, hamstrings, and glutes. 

    How to perform:

    1. Hold a dumbbell in each hand, your palms facing your body.
    2. Stand at ease with your feet shoulder-width apart and your feet pointed slightly outward.
    3. Squat down, keeping your chest lifted and your knees behind your toes.
    4. Push through your heels to stand back up.

    Burpees

    This exercise targets multiple muscle groups, including your chest, shoulders, triceps, and legs. 

    How To Perform:

    1. Start in a standing position.
    2. Drop down into a plank position, then do a push-up.
    3. Jump your feet back up to your hands, and then jump into the air, reaching your arms overhead.
    4. Land softly and repeat.

    Advanced Workouts

    Deadlifts

    This exercise targets the muscles in your lower body, including your quadriceps, hamstrings, and glutes, as well as your upper back and core. 

    How to perform:

    1. Stand with a barbell on the ground in front of you.
    2. Hinge at your hips and bend your knees to grab the barbell, keeping your back straight.
    3. Stand up, lifting the barbell off the ground and squeezing your glutes at the top.
    4. Lower the barbell down to the initial position. 

    Bench Presses

    This exercise targets the muscles in your chest, shoulders, and triceps. 

    How To Perform:

    1. Lie on a bench with a barbell or dumbbell in your hands.
    2. Press the weights towards the ceiling, keeping your elbows close to your sides.
    3. Lower the weights down to the initial position. 

    Leg Presses: 

    They target the muscles in your quadriceps, hamstrings, and glutes.

    How To Perform:

    1. Sit in a leg press machine with your feet on the platform to perform a leg press.
    2. Press the platform away from your body, keeping your chest lifted and your knees behind your toes.
    3. Lower the platform back down to the starting position. 

    But, What About Cardio?

    man running

    Incorporating cardio into your full-body workout routine can be a great way to support weight loss. Cardio exercises are activities that elevate your heart rate and can help to improve your cardiovascular fitness.

    Some examples of cardio exercises include running, cycling, swimming, and dancing. There are a few ways to incorporate cardio into your full-body workout routine:

    1. Do cardio as part of your full-body workout: You can do a few cardio exercises, such as jumping jacks or mountain climbers, in between strength training exercises. This can help increase your workout intensity and burn more calories.
    2. Do a dedicated cardio workout: You can do a separate one before or after your full-body workout. This could be a brisk walk, a run, or a cycling session.
    3. Mix up your cardio: You can also mix up your cardio by trying different exercises, such as running one day and swimming the next. This helps keep your workouts interesting and prevents boredom.

    A Sample 7-Day Best Full Body Workout For Fat Loss At Home Or Gym

    Day 1:

    • Warm up with 5-10 minutes of cardio (e.g., jogging in place, jumping jacks)
    • Three sets of 10 squats
    • Three sets of 10 lunges (each leg)
    • Three sets of 10 push-ups
    • Three sets of 30-second plank hold

    Day 2:

    • Warm up with 5-10 minutes of cardio
    • Three sets of 10 burpees
    • Three sets of 15 tricep dips (using a chair or bench)
    • Three sets of 10 jumping jacks
    • Three sets of 15 bicycle crunches

    Day 3:

    • Warm up with 5-10 minutes of cardio
    • Three sets of 10 mountain climbers (each leg)
    • Three sets of 10 jumping lunges (each leg)
    • Three sets of 10 dumbbell rows (using a pair of suitable dumbbells)
    • Three sets of 20 Russian twists (using a medicine ball or similar)

    Day 4:

    • Warm up with 5-10 minutes of cardio
    • Three sets of 10 jump squats
    • Three sets of 10 plank jack push-ups
    • Three sets of 10 single-leg deadlifts (each leg)
    • Three sets of 20 bicycle crunches

    Day 5:

    • Warm up with 5-10 minutes of cardio
    • Three sets of 10 burpees
    • Three sets of 10 bench dips (using a chair or bench)
    • Three sets of 10 dumbbell bicep curls (using a pair of suitable dumbbells)
    • Three sets of 30-second plank hold

    Day 6:

    • Warm up with 5-10 minutes of cardio
    • Three sets of 10 jump squats
    • Three sets of 10 reverse lunges (each leg)
    • Three sets of 10 dumbbell chest presses (using a pair of suitable dumbbells)
    • Three sets of 15 Russian twists (using a medicine ball or similar)

    Day 7:

    • Warm up with 5-10 minutes of cardio
    • Three sets of 10 mountain climbers (each leg)
    • Three sets of 10 push-ups
    • Three sets of 10 dumbbell rows (using a pair of suitable dumbbells)
    • Three sets of 20 bicycle crunches

    Obviously, an intense full-body workout for weight loss will be more effective than a mild training session. So, gradually increase the difficulty of your workouts to continue challenging your muscles and burning calories.

    You can do it by increasing the number of repetitions, using heavier weights, or adding more challenging exercises to your routine. 

    5 Diet Tips With The Best Full Body Workout For Weight Loss

    women exercising full body workout
    1. Focus on whole, unprocessed foods: Choose foods that are minimally processed and closer to their natural states, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. 
    2. Limit added sugars and unhealthy fats: Avoid or limit foods high in added sugars and unhealthy fats, such as sugary drinks, sweets, and fried foods. 
    3. Eat sufficient protein: Consuming enough protein (lean meats, poultry, fish, beans, and nuts) can help to support muscle growth and repair, which can be important during weight loss because it can help to maintain muscle mass. 
    4. Stay hydrated: Drinking enough water (1-2 liters) is important for overall health and can help support weight loss. 
    5. Eat mindfully: Pay close attention to your body’s fullness and hunger cues, and try to eat slowly and without distractions.

    Pro Tips & Tricks To Help You Achieve Your Target

    women exercising

    Find Exercises You Enjoy

    It’s important to find workouts that you enjoy, as this can make it more likely that you’ll stick with them. Feel free to try different exercises to see what works best for you. 

    Make A Schedule

    It can be helpful to schedule your workouts in advance. This can help you plan and ensure you have dedicated time for your workouts.

    It’s also a good idea to schedule your workouts at a time that works best for you, whether first thing in the morning, during your lunch break, or in the evening.

    Vary Your Workouts

    Mix up your full-body workout for weight loss and toning. Doing so can challenge your muscles in new ways and keep your workouts interesting. Consider adding new exercises or different workouts, such as yoga or Pilates, to your routine.

    Warm-Up and Cool Down

    Be sure to take the time to warm up and cool down before and after your workouts. It will prepare your body for exercise and prevent injury. A good warm-up might include some light cardio and dynamic stretches, while a cool-down might include some static stretches.

    Listen To Your Body

    It’s important to take breaks if you feel tired. You can modify exercises if need be. It’s better to exercise and take breaks when needed than to push yourself too hard and risk injury. If you’re experiencing pain or discomfort while exercising, stop the activity and consult a professional.

    Remember Nutrition

    Exercise is an important part of a weight loss journey, but nutrition is also crucial. Be sure to focus on eating a healthy, balanced diet that includes a variety of whole, unprocessed foods and limits added sugars and unhealthy fats. 

    Don’t Be Too Hard On Yourself

    It’s normal to have setbacks or mistakes along your weight loss journey. Don’t be too hard on yourself if you have a less-than-perfect workout or indulge in a treat from time to time. Be kind to yourself and remember that weight loss is a journey, not a destination.

    Full Body Workout For Weight Loss – FAQs

    Which Exercise Is Best For Full-Body Weight Loss?

    There isn’t a single exercise that is best for full-body weight loss. Instead, the best approach is incorporating various exercises targeting multiple muscle groups into your workout routine.

    This can increase your workout intensity and burn more calories. Some examples of full-body exercises that can be effective for weight loss include squats, lunges, push-ups, and burpees.

    Can You Lose Belly Fat With A Full-Body Workout?

    Yes, a full-body workout can be an effective way to lose weight and reduce belly fat. A full-body workout that includes strength training and cardio exercises can increase the calories you burn and contribute to weight loss, including in the abdominal area.

    How Can I Slim My Body In 30 Days?

    Slimming your body in 30 days is a challenging goal that requires a combination of a healthy diet and regular exercise. To achieve this goal, you’ll have to create a calorie deficit in your body by burning more calories than you consume.

    You can do so by reducing your intake of calories and increasing your physical activity. A full-body workout routine that includes strength training and cardio exercises (sample above) can effectively burn calories and slim down your body in 30 days.

    What Workout Burns The Most Belly Fat?

    Below are some workouts that can burn the most belly fat: 

    1. Cardio exercises
    2. Strength training exercises
    3. HIIT (high-intensity interval training)