Workout Details

  • Duration: 24 Minutes
  • Calorie Burn: 154-286
  • Difficulty: 4/5
  • Equipment: Dumbbell
  • Training Type: Low Impact, Strength Training, Toning
  • Video Player: View on YouTube
Body Focus Total Body

Kelli's Superset Total Body Strength Workout: Calorie Torching, Muscle Building, Fat Burning Workout

You guys have been asking for a new total body strength training routine for a long while now and I think you'll really like what I came up with for this routine. By the time I was done, my muscles had that lovely shaky feeling, but it wasn't such a long workout that it left me feeling wiped out. Instead, by the time I was done I was just in a better mood, and had a bit of a boost from the confidence of reaching that "Workout Complete" part of my day - Yep, we love hearing/seeing Workout Complete, too.

All you need for this routine is a set of dumbbells, but you can always get creative and use something else for weights - we've heard of people using bags of books, gallons jugs filled with water, and every now and then we've even been using (carefully sealed) paint cans, as we're in the middle of renovating the house we bought, and have had limited access to any time or equipment for our own workouts. Honestly, even if you don't have any weights at all, you can still get a good burn and a toning benefit by doing this workout without any additional resistance at all, and that makes it much more beginner friendly, too, though if you do have access to weights, I encourage you to lift as heavily as you can with proper form - challenge yourself!

The Challenge
Total body superset exercises done back to back, with minimal rest. Each exercise engages multiple large muscle groups, making sure that you get the most benefit and calories burned, in the least amount of time possible.

Workout Structure
Groups of two exercises
40 Seconds on; 15 seconds rest; x2
You will need: dumbbells, an open wall (optional)
Warm up and cool down are not included; both are recommended

Printable Total Body Strength Training Workout
Lunge + Row

Deadlift Toes Out
Ski Squat + Tricep Extension

Deadlift Toes In
Curtsy Lunge + Curls

Squat + Overhead Press
Halo + Good Morning

Wall Sit Lateral Raises
Side Lunge Ventral Raises

Bridge + Chest Press
Back Bow + Pulls

How often can I do this workout video?
If you're lifting enough to challenge yourself and using proper form, you will likely be sore in the 24-48 hours after you finish this routine. Give your muscles enough time to heal (that rest time is a vastly under-appreciated part of fitness) before doing this routine; 2-3 times a week is good for a strength training routine like this one.

How much weight should I really be lifting?
This is really not a questions that anyone else can answer for you; it is completely specific to your own strengths and weaknesses. I give you an example of what I'm lifting for each exercise in the routine, but it's purely for rough reference purposes only - you will need to put some effort into finding a weight that pushes you, without putting you at risk for injury. Watch: How Much Weight Should I Be Lifting? for more helpful tips on how to choose a weight that works for you.

Did you like this total body superset strength training routine? Let us know if you want more like it in the comment section below!