Weight Training for Fat Loss – 33 Minute Functional Strength Training Workout

Workout Details

We operate under the concept that if you are taking the time out of your busy schedule to do one of our workout videos, we are going to do our best to make sure that it is maximally effective and that you get rewarded for every second’s worth of effort that you put into your sweat session.

Why do just a regular squat when you could add in a ventral raise for the upper body, or a simple, traditional lunge when you could add in a torso twist to further challenge your core?

Looking at the combination of exercises below, you can probably tell that this routine is not only great for building functional strength & balance, it’s also great for burning calories. This workout for fat loss and increased strength is a great program and a relatively quick and efficient way to get stronger and leaner.

You are going to need a set of dumbbells for this routine. If you don’t have any dumbbells, you could also use a medicine ball, kettlebells, resistance bands, water bottles, or a set of small to medium kittens (though dumbbells are probably the best option for this combination of exercises).

Here’s what this routine looks like:
- 8 Exercises
- 3 Rounds
- 33 Minutes total

Printable Workout Routine:
14 Push Ups
14 Dead Lifts + Reverse Flys
10 Single Arm Pullovers + Opposite Leg Raises (repeat on each side)
14 Squats + Ventral Raises
14 Alternating Lunges +Row Kickbacks
14 Squat Crosses + Presses
14 Alternating Lunges + Torso Rotations
14 Crunches with Cross Punches

Common Questions

How many calories does this workout burn?
Because of all of the muscle groups engaged simultaneously, this one is a calorie torcher! We estimate that in the 33 minutes of this video, the vast majority of the population will expend 8-12 calories a minute. That’s roughly 264-396 total. Here’s the thing; you can easily step up the burn even more by grabbing weights that are heavy & challenging for you to lift. Just make sure that you don’t ever sacrifice form for a heavier weight.

How often should I do this routine?
It depends on the weight that you lift, what your goals are, and how sore you are after each workout.

Here’s a quick reference guide:
Lifting heavy & want quick results & gains? Do this 2-3 times weekly
Lifting lighter, or for toning and/or weight loss goals? 3-4x/week will do the trick.

With that said, make sure that you don’t do the same workout video over & over again. Mix up combinations of Fitness Blender videos for the best results.

We recommend that you do the workout routine along with this video, at least the first time through, just to be sure that you are familiar with all of the moves and that you have been exposed to the tips and pointers for proper form.

Comments

jennilu17 Blender Account

KICKED. MY. BUTT. Thanks =)

jurate Blender Account

Is it just me or are the workouts getting better and better? Thank you again, I had a great workout!
Just one question - how heavy are the weights that Kelli is using?

nha Blender Account

Thank you for your great workouts but I think it will be better for printable workout routines to have screen shots.It will be easier to follow and I can take them anywhere

jilljayjo Blender Account

Excellent total body workout. Thank you!

subida Blender Account

Hi Kelly, I would like to know the name of the training shoes you are using. I am struggling to find the right ones.. Can you help me out? Thanks Subida

fitness blender Blender Account

@Jennilu - Great! @Jurate - It's an adjustable kettlebell so it just depends on the exercise. @Nha Dually noted, thanks for the feedback. @Jill You are welcome! @Subida - They are Adidas. I think that we have them in our store!

jennilu17 Blender Account

Hey! Not sure if this has been suggested before or not...what about a way to mark workouts as favorites? Right now I am sharing favorites on Facebook but it means I have to log in there when I can't remember which one I want on a particular day. I guess the problem is there are way too many excellent workouts here =)

fitness blender Blender Account

@Jennilu - That's a great idea and something that we are actually looking into. Expect big changes around here soon, all ones that benefit our users :) Thank you so much for plugging us on Facebook, that really helps us out.

deniza Blender Account

Hey :) first of all, THANK you for your great workouts, in the last 2 months I had so much fun with them :) I wanted to ask you if you could make a 5-10 min workout for the morning, like something to "wake the muscles up" before starting the day? that would be really great :)

fitness blender Blender Account

@deniza Sounds like a great idea - have you tried our Fluid Stretching workout video yet? You would probably like that.

carah Blender Account

This is one of my favorite workouts...used a combo of 5 and 10 pound weights. It works the whole body!

adesha Blender Account

Loved this workout, gonna be doing this 3 times per wk for a month & note the difference.......will keep you posted. Did them with 10lb weights & man oh man did they kick my butt!!!!!

eliseway Blender Account

On the website, is there a way to just search for warm-up and cool down videos? I'd like to be able to search for videos by name or partial name since I don't always know what to enter for body part, exercise, etc. I've been able to go to YouTube and find them that way, but that means switching from one site to another. Thanks for all you do. By the way, I'm a 58 year old grandmother and really like your videos.

cristalo Blender Account

love his workout!!

cristalo Blender Account

Im trying to workout for a larger more toned butt,will this workout help?

hml2wake Google Account

My lower back started to hurt after doing the deadlifts and the single arm pullovers + Opposite leg raises. Did I not have proper form?

lisa.sojourner Facebook Account

".... or a set of small to medium kittens." ....love it... Awesome workout as always!

onlyme89 Blender Account

I love your strength training workouts...there simple but yet hurt so good(: lol thankyou

ablockle Blender Account

Brutal....love it!!

gingerkin Blender Account

wow, 2 days later still feeling it in my medial hamstrings, I think it was the squat crosses that got me:)

nibbler1 Blender Account

More like this, please! I like that you worked multiple muscle groups in each exercise. Saves time :) Thanks!

marilynmerlot Facebook Account

Amazing workout!! Thanks! Perfect way for a busy mom to get the most out of her workout at the gym!

posypods Blender Account

I love this workout, but one thing: the transition periods between each exercise are too short, in my opinion. I have a hard time keeping up just in terms of getting up off the floor, but especially because I have traditional dumbbells (it takes time to switch the weight amount). It's also not convenient to have to pause the video between each exercise. Otherwise, it's a great workout!

mcardonarivera Blender Account

Hey guys!! I just wanted to congratulate you on the great job youv are doing. Your workouts really challenge me and kick my butt :-)
Thanks to them I'm the smallest I've ever been!!!

jaydawg Blender Account

LOVE all of these combo moves, but not a huge fan of the squat+ventral raise! I always feel like I'm sacrificing one move for the other, just because the weights I need for ventral raise are so much lighter than for a squat. I broke them up into 2 separate moves and picked weights accordingly. Either way, fantastic workout with a great calorie burn! FB strength workouts usually have a very short transition time, and they breeze through the reps, so I always watch the first round to see the moves, then just do the rest at my own pace. Thank you for all you do, I'm seeing some amazing results :)

gruvvimuuvee Blender Account

I did this work out for the first time yesterday, WoW!!! Definitely felt hard going into the third set of exercises. Today my core and arms are sore, in a very good way. It takes a lot for my abs to get sore, this is a challenging and effective work-out. Thank you. I have only been doing Fitness Blender for about 2 weeks and I am already seeing results.

Andrea Google Account

I love how this workout targets your whole body. I especially dig the weighted core moves. I always feel strong after this particular workout. Excellent!

shegoeswest Blender Account

How long should it take to see results if done 3/4x a week? (toning)

Sign In Required

To access this section, please sign in to your account. If you don't have an account yet, sign up now. It's free!