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


Calorie burn:

264 to 396





Equipment Needed:


Workout type:

Low Impact, Strength Training, Toning

Body focus:


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.



04/10/15 4:52am

I really enjoyed this workout!! I'm knackered but feeling absolutely great. The lunges with torso rotations were the hardest for me. Absolutely adored the single arm pullovers and opposite leg raises - what an amazing total body workout move! THANK YOU once more!


04/09/15 5:56pm

I still like this work out. A keeper. One said can get boring because a repeat. I would say put some good music on to help. It is basically a circuit but it works. I think I will add to FAVORITES! LOL!


03/19/15 11:26pm

As a self confessed HIIT addict...with a stress fracture...boooo!...I tried this low impact w/o...after a swim..out of curiosity and it hit the spot perfectly....trying to embrace the low impact tiger within....*


02/03/15 4:06pm

I could only do two rounds with 5 pounds. I think after 2 rounds same moves get a little boring for me so I give up. But other than that I love this workout because I didn't have to jump at all. I am not trying to lose weight just want to build muscle so this is perfect. I would love more videos like this but a little shorter :))


10/17/14 7:03am

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


10/02/14 2:14pm

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!


07/27/14 11:31pm

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.


06/28/14 7:48pm

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 :)


05/14/14 1:30pm

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!!!


04/19/14 4:04pm

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!


03/18/14 12:04pm

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


02/23/14 3:53pm

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


02/19/14 8:30am

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


02/18/14 3:39pm

Brutal....love it!!


09/29/13 11:36pm

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


08/12/13 6:36am

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


08/07/13 8:41pm

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


11/21/12 9:26pm

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


11/21/12 9:25pm

love his workout!!


11/04/12 7:51am

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.


10/03/12 7:49am

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!!!!!


07/26/12 11:55am

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

fitness blender

07/23/12 7:40pm

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


07/22/12 6:43am

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

06/15/12 8:39am

@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.


06/12/12 7:33pm

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

06/06/12 7:45pm

@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!


06/05/12 12:47am

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


06/03/12 7:25am

Excellent total body workout. Thank you!


06/02/12 9:07am

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


06/02/12 5:34am

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?


06/01/12 10:35am

KICKED. MY. BUTT. Thanks =)

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