5 Full-Body Weight-Loss Workouts That Torch Calories and Build Strength — HWP
The Workouts
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 to Press – 10 reps
- Burpees – 8 reps
- Repeat the circuit 3 times with minimal rest between exercises.
1. Pushups
This classic exercise works your chest, shoulders, and triceps while engaging your core for stability. It's a staple for any full-body routine.
- Start in a high plank position with your hands under your shoulders.
- Lower your chest toward the ground, keeping your body straight.
- Push back up to the starting position.
- Perform 12 reps.
2. Dumbbell Squat to Press
This move combines a lower-body squat with an upper-body press, making it a powerhouse for full-body strength and calorie burning.
- Hold a dumbbell in each hand at shoulder height.
- Lower into a squat, keeping your chest up and back straight.
- Push through your heels to stand while pressing the dumbbells overhead.
- Perform 10 reps.
3. Burpees
Burpees are the ultimate fat-burning exercise, engaging your entire body while spiking your heart rate.
- Start in a standing position.
- Drop into a squat and place your hands on the ground.
- Jump your feet back into a plank position, then quickly return to the squat.
- Explode upward into a jump.
- Perform 8 reps.
Workout 2: Dumbbell Destroyer
Using dumbbells, this workout targets all the major muscle groups while promoting fat loss through high-intensity movements.
The Routine:
- Dumbbell Deadlifts – 10 reps
- Renegade Rows – 8 reps per arm
- Jumping Lunges – 12 reps per leg
- Repeat the circuit 3 times with 60 seconds of rest between rounds.
1. Dumbbell Deadlifts
Deadlifts strengthen your posterior chain, improve posture, and engage your core for stability.
- Hold a dumbbell in each hand in front of your thighs.
- Hinge at your hips and lower the weights toward the ground, keeping your back straight.
- Push through your heels to return to standing.
- Perform 10 reps.
2. Renegade Rows
This compound movement combines core stability with back and arm strength, making it a full-body favorite.
- Start in a plank position with a dumbbell in each hand.
- Row the right dumbbell toward your hip while keeping your body stable.
- Lower it back down and repeat with the left arm.
- 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 back.
- Jump up and switch legs mid-air.
- Land in a lunge on the opposite side.
- Perform 12 reps per leg.
Workout 3: Bodyweight Burner
This equipment-free workout is ideal for those who want to lose weight at home. It's quick, intense, and effective at burning calories.
The Routine:
- Mountain Climbers – 30 seconds
- Plank to Shoulder Taps – 12 reps per side
- Air Squats – 15 reps
- Repeat the circuit 4 times, resting for 30 seconds between rounds.
1. Mountain Climbers
A cardio-focused core exercise, mountain climbers help burn calories while sculpting your midsection.
- Start in a high plank position.
- Drive one knee toward your chest, then quickly switch legs.
- Continue alternating as fast as possible.
- Perform for 30 seconds.
2. Plank to Shoulder Taps
This move strengthens your core, shoulders, and stability, all while toning your arms.
- Start in a high plank position.
- Lift your right hand and tap your left shoulder, keeping your hips stable.
- Return to the starting position and repeat on the other side.
- Perform 12 reps per side.
3. Air squats are an excellent way to strengthen your lower body and increase your heart rate for calorie burning. Here's how to perform them:
1. Stand with your feet shoulder-width apart.
2. Lower into a squat, making sure to keep your chest up and the weight on your heels.
3. Return to the standing position and repeat.
4. Aim to do 15 reps in total.
If you're looking for a workout that combines core stability with high-intensity cardio, the Cardio Core Crusher is a great choice. Here's the routine:
1. Jump Squats - 12 reps
2. Spiderman Plank - 8 reps per side
3. High Knees - 30 seconds
4. Repeat the circuit 3 times.
Jump squats are a lower-body exercise that also engage your core and help burn calories. Here's how to do them:
1. Start in a squat position.
2. Explode upward into a jump, reaching your hands overhead.
3. Land softly and return to the squat position.
4. Aim for 12 reps.
The Spiderman Plank is a dynamic plank variation that targets your obliques and hip flexors while strengthening your core. Here's how to perform it:
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 left side.
4. Aim for 8 reps per side.
High Knees are a cardio move that elevates your heart rate and engages your core. Here's how to do them:
1. Stand tall with your feet hip-width apart.
2. Drive one knee toward your chest, alternating legs quickly.
3. Perform for 30 seconds.
For a challenging workout that combines strength moves with cardio bursts, try the Strength & Sweat Superset. Here's the routine:
1. Pushup to Row - 8 reps per arm
2. Burpees - 8 reps
3. Bicycle Crunches - 20 reps
4. Repeat the circuit 3 times, resting for 1 minute between rounds.
Pushup to Row is a move that combines upper-body strength with core stability. Here's how to do it:
1. Start in a high plank position with a dumbbell in each hand.
2. Perform a pushup, then row one dumbbell toward your hip.
3. Lower the dumbbell and repeat on the other side.
4. Aim for 8 reps per arm.
Burpees are a total-body calorie burner that keeps your heart rate elevated while working multiple muscle groups. Here's how to do them:
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 upward into a jump.
4. Aim for 8 reps.
Bicycle Crunches are a core-focused move that sculpts your abs and obliques while promoting fat loss. Here's how to perform them:
1. Lie on your back with your hands behind your head.
2. Lift your shoulders off the ground and bring one knee toward your chest.
3. Rotate your torso to bring the opposite elbow toward the lifted knee.
4. Alternate sides for 20 reps.
These workouts are designed to challenge your body and help you reach your fitness goals. Give them a try and see the results for yourself! The following is a rewritten version of the original text:
The original text is not provided. Please provide the text that needs to be rewritten. following sentence: "The cat chased the mouse around the house."
The mouse was chased around the house by the cat. information in a more concise way.
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 to Press – 10 reps
- Burpees – 8 reps
- Repeat the circuit 3 times with minimal rest between exercises.
1. Pushups
This classic exercise works your chest, shoulders, and triceps while engaging your core for stability. It's a staple for any full-body routine.
- Start in a high plank position with your hands under your shoulders.
- Lower your chest toward the ground, keeping your body straight.
- Push back up to the starting position.
- Perform 12 reps.
2. Dumbbell Squat to Press
This move combines a lower-body squat with an upper-body press, making it a powerhouse for full-body strength and calorie burning.
- Hold a dumbbell in each hand at shoulder height.
- Lower into a squat, keeping your chest up and back straight.
- Push through your heels to stand while pressing the dumbbells overhead.
- Perform 10 reps.
3. Burpees
Burpees are the ultimate fat-burning exercise, engaging your entire body while spiking your heart rate.
- Start in a standing position.
- Drop into a squat and place your hands on the ground.
- Jump your feet back into a plank position, then quickly return to the squat.
- Explode upward into a jump.
- Perform 8 reps.
Workout 2: Dumbbell Destroyer
Using dumbbells, this workout targets all the major muscle groups while promoting fat loss through high-intensity movements.
The Routine:
- Dumbbell Deadlifts – 10 reps
- Renegade Rows – 8 reps per arm
- Jumping Lunges – 12 reps per leg
- Repeat the circuit 3 times with 60 seconds of rest between rounds.
1. Dumbbell Deadlifts
Deadlifts strengthen your posterior chain, improve posture, and engage your core for stability.
- Hold a dumbbell in each hand in front of your thighs.
- Hinge at your hips and lower the weights toward the ground, keeping your back straight.
- Push through your heels to return to standing.
- Perform 10 reps.
2. Renegade Rows
This compound movement combines core stability with back and arm strength, making it a full-body favorite.
- Start in a plank position with a dumbbell in each hand.
- Row the right dumbbell toward your hip while keeping your body stable.
- Lower it back down and repeat with the left arm.
- 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 back.
- Jump up and switch legs mid-air.
- Land in a lunge on the opposite side.
- Perform 12 reps per leg.
Workout 3: Bodyweight Burner
This equipment-free workout is ideal for those who want to lose weight at home. It's quick, intense, and effective at burning calories.
The Routine:
- Mountain Climbers – 30 seconds
- Plank to Shoulder Taps – 12 reps per side
- Air Squats – 15 reps
- Repeat the circuit 4 times, resting for 30 seconds between rounds.
1. Mountain Climbers
A cardio-focused core exercise, mountain climbers help burn calories while sculpting your midsection.
- Start in a high plank position.
- Drive one knee toward your chest, then quickly switch legs.
- Continue alternating as fast as possible.
- Perform for 30 seconds.
2. Plank to Shoulder Taps
This move strengthens your core, shoulders, and stability, all while toning your arms.
- Start in a high plank position.
- Lift your right hand and tap your left shoulder, keeping your hips stable.
- Return to the starting position and repeat on the other side.
- Perform 12 reps per side.
3. Air squats are an excellent way to strengthen your lower body and increase your heart rate for calorie burning. Here's how to perform them:
1. Stand with your feet shoulder-width apart.
2. Lower into a squat, making sure to keep your chest up and the weight on your heels.
3. Return to the standing position and repeat.
4. Aim to do 15 reps in total.
If you're looking for a workout that combines core stability with high-intensity cardio, the Cardio Core Crusher is a great choice. Here's the routine:
1. Jump Squats - 12 reps
2. Spiderman Plank - 8 reps per side
3. High Knees - 30 seconds
4. Repeat the circuit 3 times.
Jump squats are a lower-body exercise that also engage your core and help burn calories. Here's how to do them:
1. Start in a squat position.
2. Explode upward into a jump, reaching your hands overhead.
3. Land softly and return to the squat position.
4. Aim for 12 reps.
The Spiderman Plank is a dynamic plank variation that targets your obliques and hip flexors while strengthening your core. Here's how to perform it:
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 left side.
4. Aim for 8 reps per side.
High Knees are a cardio move that elevates your heart rate and engages your core. Here's how to do them:
1. Stand tall with your feet hip-width apart.
2. Drive one knee toward your chest, alternating legs quickly.
3. Perform for 30 seconds.
For a challenging workout that combines strength moves with cardio bursts, try the Strength & Sweat Superset. Here's the routine:
1. Pushup to Row - 8 reps per arm
2. Burpees - 8 reps
3. Bicycle Crunches - 20 reps
4. Repeat the circuit 3 times, resting for 1 minute between rounds.
Pushup to Row is a move that combines upper-body strength with core stability. Here's how to do it:
1. Start in a high plank position with a dumbbell in each hand.
2. Perform a pushup, then row one dumbbell toward your hip.
3. Lower the dumbbell and repeat on the other side.
4. Aim for 8 reps per arm.
Burpees are a total-body calorie burner that keeps your heart rate elevated while working multiple muscle groups. Here's how to do them:
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 upward into a jump.
4. Aim for 8 reps.
Bicycle Crunches are a core-focused move that sculpts your abs and obliques while promoting fat loss. Here's how to perform them:
1. Lie on your back with your hands behind your head.
2. Lift your shoulders off the ground and bring one knee toward your chest.
3. Rotate your torso to bring the opposite elbow toward the lifted knee.
4. Alternate sides for 20 reps.
These workouts are designed to challenge your body and help you reach your fitness goals. Give them a try and see the results for yourself! The following is a rewritten version of the original text:
The original text is not provided. Please provide the text that needs to be rewritten. following sentence: "The cat chased the mouse around the house."
The mouse was chased around the house by the cat. information in a more concise way.
