Lean & Strong - Total Body Strength Training for Fat Loss


Calorie burn:

130 to 221





Equipment Needed:


Workout type:

Low Impact, Strength Training, Toning

Body focus:


Workout Details

This total body workout is easy to do at home in your living room - all you’re going to need is a set of dumbbells.

If you have used a Fitness Blender workout before, you have likely figured out that we like exercises that combine multiple movements – upper and lower body combos that require your core to pitch in for balance, allowing you to burn a higher amount of calories in a short amount of time. This fat burning workout is definitely no exception, which makes it a very comprehensive routine that takes less than half an hour to complete.

There is no warm up or cool down within this particular video, so you will need to either do those independently or choose one of our many warm up/cool down videos.

Routine Structure
8 Exercises
14 Reps Each
3 Rounds

Bicep Curls + Kicks – Stand with back straight and do a bicep curl while lifting one leg out in front of your body in a relatively slow, controlled extension. Alternate which leg is doing the slow kick with each curl. Biceps and thighs are being toned while you do this dumbbell exercise, and the alternating kicks help you burn more calories than if you were just standing statically.

Bridge + Skull Crushers – Go into a bridge (lie on back with knees bent, feet flat on ground) with dumbbells straight up over your neck. Press up into the bridge so that your back and butt are lifted off of the ground, while at the same time lowering the dumbbell down over your head. You will feel this in the glutes, hamstrings (back of thighs), and triceps.

Leg Lift Chest Press Crunch – This one is a doozy but once you learn the flow of it, it feels great. Lie on your back with your legs and arms straight up in the air. Lower your legs towards the ground while also lower the weights in your hands towards the ground for a chest press. Bring both legs and arms back up at the same time; once you reach the starting position, do a crunch upward. Your entire core, thighs, and chest all get a fair amount of attention with this move.

Deadlift + Fly – Standing with back straight, lower into a deadlift. At the bottom of the motion, lift arms up and back into a fly. Come back up and then repeat the entire sequence. This works the glutes, hamstrings, & upper back muscles – specifically the rhomboids, trapezius and shoulders.

Overhead Press + Side Leg Raises – Press the dumbbells up over your head while lifting one straightened leg out to the side. Do 7 reps on each leg, 14 repetitions total of the overhead press.

Arm Circles + Marching variations – Extend your arms straight out from your shoulders & draw small circles with your fingers. You will do this for 1 minute total; 30 seconds in one direction while doing a “Slow Butt Kicker” & 30 seconds in the other while you do a slow high march. This is a great exercise for the deltoids, traps, and rhomboids.

Reverse Lunges + Lateral Raises – Step backwards with one foot to drop down into a reverse lunge – this will be slightly more challenging on your balance than a regular forward lunge. While you are stepping backward, lift your arms out at your sides in a lateral raises. The focus of this one is glutes, abs, hamstrings, quads, hip flexors, and shoulder muscles.

Side Squats + Ventral Raises – Step to the side and go into a squat while lifting dumbbells in a ventral raise (in front of the body). Come back up to the starting position (lowering the weights) and repeat the motion, this time stepping out to that opposite side. Squats are a great exercise for lifting the booty and toning the thighs; the ventral raises tone the delts, biceps, triceps and traps.

How many calories does this Fitness Blender Workout burn?
We estimate that this toning workout burns roughly 130-221 calories. While this might not seem like a lot, keep in mind that workouts that build lean muscle also end up giving you a metabolism boost, making it so that you can burn a higher number of calories, even while you sit on your bum.

It should be noted that some of the movements in this routine have you in a position where your center of gravity is thrown off. This is part of the reason why your core will have to work harder – which is a good thing – but for this reason you should also avoid lifting extremely heavily during these more dynamic moves. Choose a weight that is difficult to lift by reps 11-14, but not one that is much heavier, as it would be better to save those heavier lifting days for when you aren’t marching while you are curling or lifting a leg out to the side while pressing overhead.


03/28/15 1:17am

Wow how can that make u sweat and puff so much!?Adding this to my favourites!!!!


12/29/14 6:07pm

I would love to add this to my favorites but I can't figure out how! I want to do this work out for the rest of the week :)


10/14/14 7:43pm

Who knew these few moves could make me sweat so much!?!? Thanks so much for all you do. You are an amazing couple!!!


04/29/14 2:35pm

Just getting back into things after a short hiatus. Great workout to start with. Sweating...so...hard...


08/03/13 4:41pm

What should I combine with strength training 3-4 days a week to get weight loss results?


06/14/13 1:47am

What sort of dumb bells should I use; cast, rubber or chrome? I'm 16 years old and a girl, and I haven't done weights before but I don't want to have to buy another pair when I improve. Any advice? Thank you for everything! fitnessblender has changed my life!

fitness blender

08/06/12 8:26pm

jassiegirl - That's a lot better, yes.
chibiseraph - Strength training uses a weight that is heavy enough that you need to do fewer reps. Toning is usually lighter weight, higher reps. Really most of our workouts could fall into either category, just depending on the weight that you choose.


08/01/12 2:24pm

Can you clarify the difference between strength training and toning? Because there are quite a few workouts on here that are in both categories. Thanks.


07/31/12 1:11pm

This is what you told me before:
"@jassiegirl It will take you longer if you don't add strength training into that plan of yours. Just cardio alone will slow your metabolism and make it harder to stay lean" - fitness blender
So, will strength training workout 3 times a week, your 25 Minute Abs and Obliques Workout 3 times a week, and daily cardio be a better plan?

fitness blender

07/29/12 10:07pm

@chibiseraph That is a good question. Your Tuesday and Thursday routines should be toning focused, cardio, or abs. Hope that helps.


07/27/12 9:54pm

Since this is a full body workout, what kinds of strength training should I do on the days I don't do this one? For example, if I do this routine on Mondays, Wednesdays, and Fridays, what types of training would be good for Tuesdays and Thursdays? Should I do a different full body routine?

fitness blender

07/11/12 10:37pm

You could do this 3-4 times a week if you were not doing other strength training (but you should be! Mix it up.)


07/09/12 6:41pm

How many times a week should I do this?

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