Fat Burning Strength Workout | 40 MIN FULL BODY

Torch fat and build serious strength with this 40-minute sculpting workout, using slow, controlled sets to keep you in the fat-burning zone while you dial in technique and feel every rep. With just one set of dumbbells, you’ll walk away shaking (in the best way) and feeling stronger, leaner, and fully worked head to toe.

I used a set of 6kg/12.5 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.

💪 EQUIPMENT NEEDED:
~Dumbbells
~Floor mat
~Optional: water, towel, space to move!

⏱ FORMAT:
~Circuit format x 2
~timed intervals - 40 secs work/20 secs rest
~ No Repeat Exercises
~ Isometric Finisher
~40 minutes total including warm-up & cool-down
🔥 Burn: ~341 calories (approx.)

🧠 SET YOUR FITNESS WATCH TO:
“High Intensity Training” or “Workout” depending on your weights, pace, and intensity.

📋 WORKOUT DETAILS:

Circuit 1
1️⃣Thruster
2️⃣Curtsy Lunge Pulse (L) side
3️⃣Curtsy Lunge Pulse (R) side
4️⃣Wide to Close Row
5️⃣Burpee to Full Body Snatch
6️⃣SL DB Pushup
7️⃣Kneeling Clean
8️⃣Sumo Squat Pulse
9️⃣DB Toe Taps
🔟Sumo Clean & Press
1️⃣Fwd Lunge & Alt Front Raise
2️⃣O’head Reverse Lunge
3️⃣Wide to Close Curl
4️⃣DB Sprawl No Jump
5️⃣Crab Toe Touch
6️⃣Side Plank Leg Lift (L) side
7️⃣Plank Twist
8️⃣Side Plank Leg Lift (R) side .

Circuit 2
1️⃣Sumo Deadlift High Pull
2️⃣O’head Lunge Knee Drive (L) side
3️⃣ Bent-over Raise
4️⃣O’head Lunge Knee Drive (R) side
5️⃣Leg Commando to DB Swing
6️⃣Bridge Tri Ext
7️⃣Kneeling Curl to Press
8️⃣Front Hold DB Squat Pulse
9️⃣DB High Knees
🔟DB Fast Feet
1️⃣DB SL Deadlift (L) side
2️⃣DB SL Deadlift (R) side
3️⃣Sprawl to Bentover Row
4️⃣Curtsy Lunge to Curl
5️⃣Press to O’head March
6️⃣Plank Extended Side Toe Tap
7️⃣Switch Burpee
8️⃣Commando Plank .

🧨 Finisher (30 secs work/10 secs rest)

1️⃣Wall Sit with O’head Press
2️⃣Lunge Hold + Twist (L) side
3️⃣Lunge Hold + Twist (R) side
4️⃣Weighted Table Top *Workout Complete 🔥Burn 341 Calories