Full Body Fat Burn Workout: Legs, Butt, Abs, And Arms

With this simple and fun toning routine that will help you to boost your metabolism and sculpt your body. Total body training exercises to do at home to lose abs fat and get back in shape.

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Workout Info

Calorie Burn: 296 - 494

Workout Duration: 38 Minutes

Workout Type: weight loss

Exercise Frequency: 4 Days a Week

Body Focus: Total Body

Workout Routine Snippet

  1. High Knee March + Curl - 30 seconds
  2. Pectoral Flys + Side Step - 30 seconds
  3. Side step + Leg rotation - 30 seconds
  4. Rest: 7 seconds
  5. Squat - Reps
  6. Rest: 15 seconds
  7. Side step Squat - Reps
  8. Rest: 15 seconds
  9. Single Leg Squat - 0 Reps Left 0 Reps Right
  10. Rest: 15 seconds
  11. Squat with Side Kick - 0 Reps Left 0 Reps Right
  12. Rest: 15 seconds
  13. Side Lunges with Raised Leg - 0 Reps Left 0 Reps Right
  14. Rest: 15 seconds
  15. Standing Hip Abduction + Back Cross Lunge - 0 Reps Left 0 Reps Right
  16. Rest: 15 seconds
  17. Pulse Side Lunges - 0 Reps Left 0 Reps Right
  18. Rest: 15 seconds
  19. Standing hip abduction - 0 Reps Left 0 Reps Right
  20. Rest: 15 seconds
  21. Standing hip extension - 0 Reps Left 0 Reps Right
  22. Rest: 15 seconds
  23. Pulse Standing hip extension - 0 Reps Left 0 Reps Right
  24. Water Break 20 seconds
  25. Rest: 7 seconds
  26. Sumo squat + Shoulder press - Reps
  27. Rest: 15 seconds
  28. Half Squat + lateral punch - Reps
  29. Rest: 15 seconds
  30. Side Step + Arm Rotations - Reps
  31. Rest: 15 seconds
  32. Walking with hands + Knee kick - 0 Reps Left 0 Reps Right
  33. Rest: 15 seconds
  34. Push up with rotation - Reps
  35. Rest: 15 seconds
  36. Walking with Hands + Push Ups - Reps
  37. Rest: 15 seconds
  38. Crossing arms - Reps
  39. Rest: 15 seconds
  40. Push up with knees on the ground - Reps
  41. Rest: 15 seconds
  42. Triceps dips on floor - Reps
  43. Water Break 20 seconds
  44. Rest: 7 seconds
  45. Standing cross crunch + Front punch - 0 Reps Left 0 Reps Right
  46. Rest: 15 seconds
  47. Standing side crunch - Reps
  48. Rest: 15 seconds
  49. Crunch with Ankle Touch - Reps
  50. Rest: 15 seconds
  51. Alternating leg raise - Reps
  52. Rest: 15 seconds
  53. Alternated Power Crunch - Reps
  54. Rest: 15 seconds
  55. Twist on the Ground - Reps
  56. Rest: 15 seconds
  57. High Side Plank with Leg Curl - 0 Reps Left 0 Reps Right
  58. Rest: 15 seconds
  59. Hip abduction on all fours - 0 Reps Left 0 Reps Right
  60. Rest: 15 seconds
  61. Donkey kicks crossover - 0 Reps Left 0 Reps Right
  62. Rest: 15 seconds
  63. Hip abduction on all fours + Donkey Kicks extended leg - 0 Reps Left 0 Reps Right
  64. Water Break 20 seconds
  65. Rest: 7 seconds
  66. Back Elongation - 40 seconds
  67. Rest: 7 seconds
  68. Quad Stretch - 30 seconds - Left 30 seconds - Right
  69. Rest: 7 seconds
  70. Abductor stretch - 40 seconds - Left 40 seconds - Right
  71. Rest: 7 seconds
  72. Stretching arms, chest and shoulders - 40 seconds

Step by Step Exercise Routine

WARM UP

1 High Knee March + Curl 30 seconds

2 Pectoral Flys + Side Step 30 seconds

3 Side step + Leg rotation 30 seconds

WORKOUT

Rest: 7 seconds

4 Squat Reps

Rest: 15 seconds

5 Side step Squat Reps

Rest: 15 seconds

6 Single Leg Squat 0 Reps - Left 0 Reps - Right

Rest: 15 seconds

7 Squat with Side Kick 0 Reps - Left 0 Reps - Right

Rest: 15 seconds

8 Side Lunges with Raised Leg 0 Reps - Left 0 Reps - Right

Rest: 15 seconds

9 Standing Hip Abduction + Back Cross Lunge 0 Reps - Left 0 Reps - Right

Rest: 15 seconds

10 Pulse Side Lunges 0 Reps - Left 0 Reps - Right

Rest: 15 seconds

11 Standing hip abduction 0 Reps - Left 0 Reps - Right

Rest: 15 seconds

12 Standing hip extension 0 Reps - Left 0 Reps - Right

Rest: 15 seconds

13 Pulse Standing hip extension 0 Reps - Left 0 Reps - Right

Water Break 20 seconds

Rest: 7 seconds

14 Sumo squat + Shoulder press Reps

Rest: 15 seconds

15 Half Squat + lateral punch Reps

Rest: 15 seconds

16 Side Step + Arm Rotations Reps

Rest: 15 seconds

17 Walking with hands + Knee kick 0 Reps - Left 0 Reps - Right

Rest: 15 seconds

18 Push up with rotation Reps

Rest: 15 seconds

19 Walking with Hands + Push Ups Reps

Rest: 15 seconds

20 Crossing arms Reps

Rest: 15 seconds

21 Push up with knees on the ground Reps

Rest: 15 seconds

22 Triceps dips on floor Reps

Water Break 20 seconds

Rest: 7 seconds

23 Standing cross crunch + Front punch 0 Reps - Left 0 Reps - Right

Rest: 15 seconds

24 Standing side crunch Reps

Rest: 15 seconds

25 Crunch with Ankle Touch Reps

Rest: 15 seconds

26 Alternating leg raise Reps

Rest: 15 seconds

27 Alternated Power Crunch Reps

Rest: 15 seconds

28 Twist on the Ground Reps

Rest: 15 seconds

29 High Side Plank with Leg Curl 0 Reps - Left 0 Reps - Right

Rest: 15 seconds

30 Hip abduction on all fours 0 Reps - Left 0 Reps - Right

Rest: 15 seconds

31 Donkey kicks crossover 0 Reps - Left 0 Reps - Right

Rest: 15 seconds

32 Hip abduction on all fours + Donkey Kicks extended leg 0 Reps - Left 0 Reps - Right

Water Break 20 seconds

COOL DOWN

Rest: 7 seconds

33 Back Elongation 40 seconds

Rest: 7 seconds

34 Quad Stretch 30 seconds - Left 30 seconds - Right

Rest: 7 seconds

35 Abductor stretch 40 seconds - Left 40 seconds - Right

Rest: 7 seconds

36 Stretching arms, chest and shoulders 40 seconds