If your goal is to burn fat and lose weight, focus on strengthening exercises that target the entire body. Total body exercises are ideal because they work several muscle groups at once, saving time and energy.
This workout consists of 10 basic exercises. Some are for your lower body, some for your upper body and some for your core.
Ready to give it a try? Here’s a full-body workout you can do in just 10 minutes at home!
1. Alternating Lateral Lunges
This works your outside hips, which are the gluteal muscles, and the outside of your thighs.
Start standing with your feet together. Take a big step out to the side with your right foot. Both feet should point forward. Stick your butt back and lean to the right. Squat as low as you can with the right leg, keeping your left leg straight. Then, step back up to the center and repeat on the left side. Continue to alternate for 10 reps on each side.
2. Plank Walkdown
This upper-body exercise works your shoulders and triceps.
Start on the floor in a push-up position with your arms straight and your hands under your shoulders. Rest your right forearm on the floor and then your left forearm. You are now in a plank position. Next, put your right hand on the floor and straighten your right arm. Do the same with the left. You are now in a push-up position. Repeat 10 times.
This move is meant to strengthen your abs and enhance the stability of your spine,
lie on your back on the ground. Put your hands under your lower back so it maintains a curve. Bend your right leg and plant your foot on the ground. Lift your head and shoulders up off the ground. Hold for 7–8 seconds, then relax. Repeat 10 times, then switch legs and do 10 more.
4. Bulgarian Split Squat
Bulgarian split squat strengthen your quads, hamstrings, glutes and calves
Find a flat surface, like a chair or couch. Stand 2 feet in front of it, facing away. Lift one foot and put it on the couch or chair. You can dig your toes in or let the foot lie flat.
Lower your back knee down until it’s an inch above the ground. Lean forward slightly over your front leg throughout the exercise. Then, come back up to complete one rep. Do 10 reps on one leg, then switch to the other leg.
This exercise works your shoulders, triceps and chest.
Grab a chair or couch. Sit on the edge with your hands by your side. Walk your body forward so your butt is facing the edge. You can keep your feet planted or straighten your legs to make it harder. Bend your elbows and lower yourself to the floor. Continue until your elbows are bent to 90 degrees. Then come back up until your elbows are locked. Repeat 10 times.
6. Foam Roller Abs Exercises
Start kneeling on the ground with a foam roller horizontal in front of you. With your hands on the roller, push your hips forward so your butt isn’t sticking out. Now roll the foam roller forward slowly with your hands and you reach your arms out. Go as low as you feel comfortable, then roll back to the starting position.
7. Glute Bridges
Lie on your back on the ground. Plant your feet six inches in front of your butt. Lift your hips up as high as you can, driving through your heels. Lower your butt back to the ground to complete on rep. To make it harder, keep one leg in the air and drive through one leg, working one glute at a time. Complete 10 reps on each leg.
8. Kettlebell Renegade Row
It works your shoulders, arms and back muscles. To make it harder, add a pushup between each rep.
Put your dumbbells or kettlebells on the ground. You can use one or two. Get into a pushup position with the weight between your hands. Set your feet wide. Pick the weight up with your right hand and row it into your rib cage. Avoid turning your hips as you pull. Set it back down and switch sides. Complete 10 reps on each side.
9. Dumbbell Stepups
Grab your weights and hold them by your sides. Find a chair or couch that’s stable enough for you to stand on. It shouldn’t feel wobbly. Put one foot up on the surface. Lean forward and step up with the other foot so you’re standing tall at the top. Then, step back down with the same foot and repeat 10 times before switching legs.
10. Curl and Press
You’ll work your biceps, shoulders and triceps with the curl and press.
The move: Start standing with your dumbbells in your hands. Curl the dumbbells up with your palms facing up. Bring them to your shoulders with your palms facing each other. Then, press the weights overhead until your elbows are locked out. Bring the dumbbells down to your shoulders and then lower them back to your sides to complete one rep.