8-Week Full Body Fat Loss Workout

This low-impact, full-body fat loss workout can help you lose weight fast in just 45 minutes using only essential equipment. We can complete this fat loss workout in your own home with only a pair of dumbbells and your body weight.

Table of Contents

Workout Description

It has been a past year that has caused a lot of us to reinvent our “usual” training routine. If your gym is closed, you may not be able to travel, or you may be compelled to work out at home. Don’t let that be a reason prevent you from achieving your weight reduction objectives.

Fortunately, you don’t need much to have a fantastic fat-burning workout. If you have a step, some space, and two dumbbells, you can burn many calories in under 45 minutes and work the whole body. If you perform this workout twice or three times a week for eight weeks, you will notice favorable changes in how you look and feel.

The Concepts

You’ll employ several strategies to ensure the most out of your training hours. These procedures are fantastic on their own. They will help you burn calories faster.

Dynamic Resistance- This ideal is a bodyweight exercise that requires no resistance but is done powerfully. The final exercises in this routine combine muscle against muscle, as you would expect.

Circuit Training- You will do four exercises in a row, one after the other, before taking a rest.

Tabata Training- This is the famous four-minute fat loss workout you’ve probably heard about. You alternate all-out effort with 10 seconds of rest for a total duration of 20 seconds. Four minutes of serious effort will result from eight cycles.

Every Minute on the Minute (EMOM)- You’ll do a certain number of reps at the top of each minute during this phase. You may take a rest for a minute at the end of each minute, but you must begin again immediately after the start of the next minute.

Part 1- Dynamic Resistance

Part-1-Dynamic-Resistance

Walking for five minutes will help you get started. Then you’ll do 10 reps of each of the following exercises: They are in pairs; therefore, the opposing muscles are working simultaneously.

Shoulder Press and Pulldown- At shoulder height, hold your hands up. Push up slowly, as if you’re lifting weight overhead. When your arms are at their highest point, make fists and pull down hard, concentrating on contracting your back muscles. That is one rep.

Chest Press and Row- Keep your hands held at chest level. Push ahead as if you’re pushing against a wall. While doing this, contract your chest. Make fists and go through a row when your arms are straight. Contract your back muscles. That is one rep.

Biceps and Triceps- Hold your arms by your sides. Bend your elbows like you’re curling them. At the top, flex your biceps. Turn your palms down and straighten your arms as if doing a triceps press down. When the arms are straight, squeeze the triceps. This is one repetition.

Squat and Touch the Toes- Your feet should be shoulder-width apart and stand up straight and tall. Get into a squat position. Slowly stand up once your thighs are parallel with the floor. At the top, extend your quads. Next, reach down and lightly touch your toes. Stretch your hamstrings at the bottom of your glutes. When you stand up, focus on flexing your hamstrings. This is one rep. Change between the two exercises as needed.

Exercise	Sets	Reps
Shoulder Press and Pulldown	1	10
Chest Press and Row	1	10
Biceps and Triceps	1	10
Squat and Touch the Toes	1	10

Part 2- Circuit Training

Part-2-Circuit-Training

Now it’s time to start using the dumbbells. Every one of these activities is a multi-joint exercise. They’ll engage a lot of muscles, which will help you burn more calories and train your entire physique effectively. This is fine if you have access to various dumbbells and need to change the weights for different exercises. Just make sure there are no significant gaps between sets. This is what enhances the workout’s efficiency.

Complete the following exercises one after another without taking a break between them. That’s a single round. There should be a 90-second rest between each round. Repeat 4 times.

Exercise	Reps
Flat Dumbbell Press	20
Bent-Over Dumbbell Row	20
Dumbbell Squat	20
Walking Lunge	10 steps each leg

Part 3- Tabata Training

Part-3-Tabata-Training

For the Tabata phase, we’ll repeat four exercises twice. Add some spice to the workout with this section. You may either go through each training two times before moving on to the next, or you can do all four at once and repeat them. The following are samples of both workouts.

Tabata Option A

Exercise	Sets	Work	Rest
Dumbbell Punches	2	20 seconds	10 seconds
Jumping Jacks	2	20 seconds	10 seconds
Mountain Climbers	2	20 seconds	10 seconds
Pushups	2	20 seconds	10 seconds

Tabata Option B

Exercise	Sets	Work	Rest
Dumbbell Punches	1	20 seconds	10 seconds
Jumping Jacks	1	20 seconds	10 seconds
Mountain Climbers	1	20 seconds	10 seconds
Pushups	1	20 seconds	10 seconds
Dumbbell Punches	1	20 seconds	10 seconds
Jumping Jacks	1	20 seconds	10 seconds
Mountain Climbers	1	20 seconds	10 seconds
Pushups	1	20 seconds	10 seconds

Advanced Option: I know some of you are already thinking this. “Can I do both?” If you’re a seasoned training veteran and want to push it, give yourself five minutes of rest between Tabata workout A and Tabata workout B. Then, if you feel froggy, go for it. If you’re new to Tabata or not as experienced, it’s highly recommended that you stick to one of the workouts.

Part 4- Every Minute on the Minute

Part-4-Every-Minute-on-the-Minute

For the fourth stage, we’ll concentrate on the core. You’ll do the first two exercises for 10 reps and then rest for the remainder of the minute. On the third and fourth exercises, you’ll do them for a long time since there is no rep scheme.

You’ll decide on a specific distance for the sprints, sprint as fast as possible, and then finish. There is a basketball court, track, or space in your yard that you can use. If you’re inside, perform a lap around the room. You should be able to walk for 10-15 seconds. You need to go and go hard, and you’ll accomplish everything you set out to do. Consider performing five sprints if feasible. If you think there are too many numbers, do at least two.

Exercise	Sets	Reps
Crunch w/ Feet Elevated	3	10
Lying Leg Raise	3	10
Vacuums	3	20 seconds
Sprints	5	10-15 seconds

Part 5- Dynamic Resistance

Part-5-Dynamic-Resistance

The last step is the same as step 1. The only distinction is that you’re now aiming to cool down rather than warm up. When you perform these exercises, pay attention to your body and how everything feels. This may assist you in determining what requires more attention in the recovery process. Do you need to stretch your legs even more? What is the effect of a shoulder massage? This may assist you in determining where to put your recovery time as well as prepare yourself for the next time you perform the exercise.

Exercise	Sets	Reps
Shoulder Press and Pulldown	1	10
Chest Press and Row	1	10
Biceps and Triceps	1	10
Squat and Touch the Toes	1	10

How Do I Improve?

So, what do you do when the fat loss workout gets easier? There are a few options. You may use heavier dumbbells for the dumbbell exercises and might increase the number of reps and decrease rest time to put your endurance to the test during EMOM phases. You may try to go faster during the 20-second phases during the Tabata sessions. Make a note of how well you perform each exercise and set a goal for yourself to improve. You’ll still be doing better than the last exercise, which is the overall objective, even if it’s by one rep.