The Best Total Body Dumbbell Workout To Tone Up & Feel Strong!


Written by: Liz Brown - Apr. 25, 2019

The Best Total Body Dumbbell Workout To Tone Up & Feel Strong!  

Total body workouts were originally created to maximize the results of your workout in the shortest amount of time possible—this means more calories burned, and less time wasted. But doing full body workouts without ever introducing a resistance component can eventually lead to a training plateau and leave you wondering why you’ve stopped seeing results.🤷‍♀️

By incorporating a total body dumbbell workout into your fitness routine, you can actually combine your cardio and weight training at the same time, and effectively burn more fat all while developing lean muscle. The result? A lean and toned body that not only makes you look and feel stronger than ever, but one that continuously gets results! What’s not to love?!

total body dumbbell workout

What Is A Total Body Workout?

So, what is a total body workout exactly? A total body workout uses most (if not all) of the major muscle groups in your body in one workout. It’s common for people to mistake total body workouts with HIIT workouts. And while there are a lot of overlapping elements these training methods share, the primary difference between HIIT and total body workouts is that HIIT implies that cardio or bodyweight-based movements are the primary focus and it’s all about intensity, whereas total body workouts have elements of resistance training included.

This isn’t to say that you can’t use weights with HIIT workouts, it’s just that weight training is essential for a total body workout.

RELATED: The Best Quick Workouts To Burn More Fat! (Tabata Weight Loss)

What is a total body workout? Woman sitting on floor with dumbbell

Full Body Dumbbell Workout For Weight Loss

This is the best full body dumbbell workout for weight loss because it has everything you need to reach your goals…

Benefits Of A Total Body Dumbbell Workout

  • Time Efficient—with a total body dumbbell workout, you can kiss the days of checking your phone between sets goodbye! There is no room for lollygagging with this workout. In fact, it keeps your body moving at all times with minimal rest. If you stay focused on the workout, you can get in and out of the gym in 20 minutes!
  • Builds Lean Muscle—weight training is the fastest way to build lean muscle. This workout uses compound exercises with continuous movements to help build your muscular endurance to support lean muscle building! Don’t worry, this workout won’t make you bulky either! By keeping your resistance at a light to moderate weight with high repetitions, you’re training your Type I muscle fibers that help enable long-endurance feats.
  • Accelerates Fat Loss—the number of fat calories you are able to burn during any given workout is based on your heart rate zone. Basically, it’s all about how much effort you’re putting into your exercise. The typical “fat burning zone” is when your heart rate is working at 60-70% of your maximum heart rate. (To calculate your maximum heart rate, simply subtract your age from the number 220!) 220 – (age) = Max HR.
    • For example, Gina is 39 years old
      220 – (age) = Max HR
      220 – (39) = 181 BPM (beats per minute)
    • Gina’s Max HR is 181 BPM and her fat burning zone is when her heart rate is beating at 108-126 BPM

This total body dumbbell workout is designed to keep your heart rate operating in the fat burning zone at all times. This means your body is using calories from fat as an energy source for this workout! Pretty awesome, right?!

full body dumbbell workout for weight loss. Woman exercising with dumbbells in her home

How To Build Lean Muscle While Staying Lean

When it comes to resistance training, it’s important to remember to give your body the proper nutrients it needs for optimal performance and quick recovery. With any weight training exercise, we recommend mixing a pre-workout supplement, like SkinnyFit Jump Start, in 8oz of water at least 30 minutes before exercise for a boost of energy (without the crash).

Once your workout is over, sipping a BCAA blend, like SkinnyFit Repair & Recover, while completing a 10-minute cooldown will help replenish your muscles with the essential amino acids it needs for optimal recovery.

RELATED: How To Lose Arm Fat For Good! Top 3 Secrets For Toned Arms, Revealed! (+Workout!)

How to build lean muscle while staying lean with SkinnyFit

The Best Total Body Dumbbell Workout To Tone Up & Feel Strong

Are you ready for a great workout? All you need to get started is a set of light-medium weight dumbbells and a timer. Complete 45 seconds of each exercise with 15 seconds rest between them. Complete 3 rounds total with 2 minutes rest between each round.

  • Squat – Press
  • Reverse Lunge – Bicep Curl
  • Booty Bridge – Chest Press
  • Romanian Deadlift – Upright Row
  • Crossover Toe Touch Crunch
total body dumbbell workout to tone up and feel strong!



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