30-Minute Full Body Home Workout & Fat Burn

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Hello Everyone!

Let’s have an amazing start to the week! This 30 Minute Home Workout is fantastic. I use a dumbbell and chair during this workout. This full body workout is a great sculpting routine and great for fat burning while building lean muscle. More importantly, the compound exercises we are using today will really help improve your fitness, athleticism and muscular balance.

You will find the full length workout video below, as well as the photo tutorial so you know what to expect for each exercise.


For this routine all you need is a dumbbell and a sturdy chair. If you don’t have a dumbbell don’t worry! You can do all of the exercises with body weight, or grab something from around the house to add a little bit of resistance to the routine. Adding some resistance will increase the workout intensity and help you see results more quickly, but if you’ve been following me for a while you already know I do primarily body weight workouts. So you can definitely get in great workouts without adding in extra resistance.

You can find dumbbells on Amazon if you want to add some equipment to your workout routine.

Remember to challenge yourself. Take breaks as needed, but push yourself and get right back into the workout when you can. Learning to listen to your body and recognize when you can keep pushing and when you need a break is an important life skill.

Curtsy Lunge Exercise demonstration with dumbbell.

It’s been a long time since I went through this workout. I’m really looking forward to doing it today. I remember filming it, and that I really liked the challenge of this routine.

I hope you enjoy today’s workout. Let me know what you think and if you have a favorite exercise. Which one challenged you the most?

I will see you soon with a new workout! I’m planning a great lower body focused routine, so be sure to check back!


More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Interval Timer: 20 Rounds of 40/50

Reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 40-60 seconds of cardio between each exercise.

*Perform Cardio Burst of Choice between each exercise: High Knees, Jump Rope, or Burpees*

  1. Curtsy Lunge & Curl-Right
  2. Curtsy Lunge & Curl-Left
  3. Down Dog/Dolphin Press
  4. Sit to Stand Thigh Sculpt-Right
  5. Sit to Stand Thigh Sculpt-Left
  6. Side Plank Leg Lift-Right
  7. Side Plank Leg Lift-Left
  8. Windshield Wiper Dips
  9. Lunge Jump Squats
  10. Down Dog Toe Touch Stretch-Right
  11. Down Dog Toe Touch Stretch-Left
  12. Pretzel Lift-Right
  13. Pretzel Lift-Left
  14. Squat to Curtsy Lunge Kick-Alternating
  15. Warrior Deadlift to Row-Right
  16. Warrior Deadlift to Row-Left
  17. Side Plank Hold-Right
  18. Side Plank Hold-Left
  19. Single Leg Frogger Pushup
  20. Wood Chopper-Alternating

Repeat 1-2X

Workout Photo Tutorial:

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