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Full Body Workouts for Fat Loss Workout for Weight Loss

Updated Nov 23, 2025

380
cal/session
per 60-minute session (approx. for 150lb individual)
Workout Duration60 minutes (including warm-up/cool-down)
Workout DifficultyIntermediate
Equipment NeededDumbbells (various weights), Bench or Sturdy Chair
Full Body Fat Loss WorkoutWarm-up: 5-10 min light cardio & dynamic stretches. 1. Goblet Squat: 3 sets of 8-12 reps, 60s rest. 2. Dumbbell Bench Press (or Push-ups): 3 sets of 8-12 reps, 60s rest. 3. Dumbbell Bent-Over Row: 3 sets of 8-12 reps per side, 60s rest. 4. Standing Dumbbell Overhead Press: 3 sets of 8-12 reps, 60s rest. 5. Romanian Deadlift (RDL) with Dumbbells: 3 sets of 10-15 reps, 60s rest. 6. Plank: 3 sets, hold max time (30-60s target), 30s rest. Cool-down: 5-10 min static stretching.
Recommended Frequency3 times per week on non-consecutive days
Key Fat Loss MechanismCreating a sustainable caloric deficit through diet and exercise.

How Effective Is Full Body Workouts for Fat Loss for Weight Loss?

Full body workouts are highly effective for fat loss as they maximize muscle activation across major muscle groups, boosting overall metabolic rate and energy expenditure. By preserving or even building lean muscle mass, these workouts help maintain a healthy metabolism, crucial for sustainable fat loss when combined with a caloric deficit. Their efficiency allows for high-frequency training without overtraining specific body parts.

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