Fat-Burning Full Body Dumbbell Workout Routine

full body fat burn header 2

This high intensity workout will rock your legs, glutes, arms, core, and everything in between. All you need is a set of dumbbells and approximately 20 minutes.

This routine is jam-packed with total-body compound exercises that will torch fat and ensure the highest possible calorie burn. To really boost your metabolism and spike your heart rate, follow the work / rest programming below. Your goal is to go as hard as you can – while maintaining proper form. Remember the more intense your workout is now, the more calories you’re going to burn over the next 24 hour from the afterburn effect.

If you want to spice up your routine, check out MD⚡TV! There over 200 workouts that cover everything from bodyweight and kettlebell routines to dumbbells, benches, and jump rope… with rockstar trainers to hold you accountable every step of the way!

[ Appx Workout Time: 20-Minutes ]


Squat Thrust x 4 Jabs

~ 45 sec work / 15 sec rest ~


Lateral Quick Feet Shuffle

~ 45 sec work / 15 sec rest ~



Side Lunge x Lunge Punch

~ 45 sec work / 15 sec rest (each side) ~


Drop Lunge Kick

~ 45 sec work / 15 sec rest (each side) ~



Rockstar Burpee + Jump Press

~ 45 sec work / 15 sec rest ~


Single Leg Skater Burpee

~ 45 sec work / 15 sec rest ~


2-3 ROUNDS.

MINIMAL REST BETWEEN.

If you want to do the full follow-along workout with me – packed with even more awesome exercises! – click the video below 💪💪💪