5 Comprehensive Bodyweight Workouts for Burning Calories and Building Strength

When it comes to losing weight and getting in shape, full body exercise is your secret weapon. These exercises target multiple muscle groups at once, helping you burn more calories and improve overall strength. As a trainer, I often recommend full-body routines because they are effective, versatile, and incredibly effective at kick-starting weight loss.

Incorporating full-body exercise into your routine can boost your metabolism and help you burn fat while building muscle. These workouts combine strength training and cardio, ensuring you maximize every minute of your workout. The best part? You can adapt these workouts to your fitness level and perform them almost anywhere.

Below, I’ve outlined five full-body weight loss workouts that deliver real results. Each workout is designed to challenge your endurance, build strength and burn fat, all while keeping your body moving and engaged. Let’s get started!

The training

Workout 1: Circuit Crusher

This high-energy circuit combines bodyweight and dumbbell exercises to keep your heart rate elevated while building strength. The mix of strength and cardio makes it perfect for burning calories and shedding fat.

The routine:

• Pushups – 12 reps
• Dumbbell Squat Press – 10 reps
• Burpees – 8 reps
• Repeat the circuit 3 times with minimal rest between exercises.

1. Push-ups

This classic exercise works the chest, shoulders and triceps while engaging your core for stability. It’s a staple for all full-body routines.

1. Start in a high plank position with your hands under your shoulders.
2. Lower your chest to the ground and keep your body straight.
3. Press back up to the starting position.
4. Perform 12 reps.

2. Dumbbell Squat to Press

This move combines a lower-body squat with an upper-body press, making it a full-body strength and calorie-burning powerhouse.

1. Hold a dumbbell in each hand at shoulder height.
2. Lower into a squat, keeping your chest up and your back straight.
3. Push through your heels to stand as you press the dumbbells overhead.
4. Perform 10 reps.

3. Burpees

Burpees are the ultimate fat burning exercise that engages your entire body while raising your heart rate.6254a4d1642c605c54bf1cab17d50f1e

1. Start in a standing position.
2. Drop into a squat and place your hands on the ground.
3. Jump your feet back into a plank position, then quickly return to a squat.
4. Explode upwards in a jump.
5. Perform 8 reps.

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Workout 2: Dumbbell Destroyer

Using dumbbells, this workout targets all major muscle groups while promoting fat loss through high-intensity movements.

The routine:

• Dumbbell Deadlift – 10 reps
• Renegade Rows – 8 reps per arm
• Jumping Lunges – 12 reps per leg
• Repeat the circuit 3 times with 60 seconds rest between rounds.

1. Dumbbell Deadlift

Deadlifts strengthen your posterior chain, improve posture, and engage your core for stability.

1. Hold a dumbbell in each hand in front of your thighs.
2. Hinge at your hips and lower the weights to the ground, keeping your back straight.
3. Push through your heels to return to standing.
4. Perform 10 reps.

2. Renegade Rows

This compound move combines core stability with back and arm strength, making it a full-body favorite.

1. Start in a plank position with a dumbbell in each hand.
2. Row the right dumbbell towards the hip while keeping the body stable.
3. Lower it back down and repeat with the left arm.
4. Perform 8 reps per arm.

3. Jumping Lunges

This explosive move burns calories while toning your legs and glutes.
Start in a lunge position with one foot forward and one foot back.

1. Jump up and switch legs in the air.
2. Land in a lunge on the opposite side.
3. Perform 12 reps per leg.

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Workout 3: Bodyweight Burner

This equipment-free workout is ideal for those who want to lose weight at home. It’s fast, intense and effective for burning calories.

The routine:

• Mountain Climber – 30 seconds
• Plank to Shoulder Taps – 12 reps per side
• Air Squats – 15 reps
• Repeat the circuit 4 times, resting 30 seconds between rounds.

1. Mountain climbers

A cardio-focused core exercise, mountain climbers help burn calories while sculpting your midsection.

1. Start in a high plank position.
2. Drive a knee to the chest and then quickly switch legs.
3. Continue alternating as quickly as possible.
4. Perform for 30 seconds.

2. Plank for shoulder cranes

This move strengthens your core, shoulders and stability, while toning your arms.

1. Start in a high plank position.
2. Raise your right hand and tap your left shoulder, keeping your hips stable.
3. Return to the starting position and repeat on the other side.
4. Perform 12 reps per side.

3. Air Squats

Air squats build lower body strength and raise your heart rate for calorie burning.

1. Stand with your feet shoulder-width apart.
2. Lower into a squat, keeping your chest up and weight on your heels.
3. Return to standing and repeat.
4. Perform 15 reps.

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Workout 4: Cardio Core Crusher

This workout combines core stability and high-intensity cardio, making it an excellent choice for burning fat and strengthening your midsection.

The routine:

• Jump Squats – 12 reps
• Spiderman Plank – 8 reps per side
• High knees – 30 seconds
• Repeat the circuit 3 times.

1. Jump Squats

Jump squats are a lower body exercise that also works your core and burns calories.

1. Start in a squat.
2. Explode upwards in a jump and extend your hands above your head.
3. Land softly and return to a squat.
4. Perform 12 reps.

2. Spiderman Plank

This dynamic plank variation engages your obliques and hip flexors while strengthening your core.

1. Start in a forearm plank position.
2. Bring your right knee toward your right elbow.
3. Return to the starting position and repeat on the other side.
4. Perform 8 reps per side.

3. High knees

This cardio move raises your heart rate and engages your core.

1. Stand tall with your feet hip-width apart.
2. Drive one knee to the chest, switch legs quickly.
3. Perform for 30 seconds.

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Workout 5: Strength & Sweat Superset

This workout combines strength with cardio for a fat-burning, muscle-building challenge.

The routine:

• Pushup to row – 8 reps per arm
• Burpees – 8 reps
• Bicycle Crunches – 20 reps
• Repeat the circuit 3 times, resting for 1 minute between rounds.

1. Press up to row

This move combines upper body strength with core stability for maximum impact.

1. Start in a high plank position with a dumbbell in each hand.
2. Perform a push-up, then row a dumbbell to your hip.
3. Lower the dumbbell and repeat on the other side.
4. Perform 8 reps per arm.

2. Burpees

A full-body calorie burner, burpees keep your heart rate elevated while working multiple muscle groups.

1. Start in a standing position.
2. Drop into a squat, place your hands on the ground and jump your feet back into a plank.
3. Return to the squat and explode upwards into a jump.
4. Perform 8 reps.

3. Bicycle Crunches

This core-focused move sculpts your abs and obliques while promoting fat loss.

1. Lie on your back with your hands behind your head.
2. Lift your shoulders off the ground and bring one knee to your chest.
3. Twist your torso to bring the opposite elbow toward the lifted knee.
4. Alternate sides for 20 reps.