Full Body Workouts For Weight Loss don’t need to be long, exhausting, or done in a gym. If you’re a busy mom trying to squeeze in something effective, these quick at-home workouts help you burn fat, build strength, and feel good. Each one takes about 20 minutes and uses just dumbbells and a mini band.
Trying to make it to the gym with a busy schedule? That’s usually where consistency falls apart.
Working out at home removes that barrier.
The full body workouts below are designed to help you build strength, burn fat, and stay consistent, all in about 20 minutes using minimal equipment.
Each workout:
- Is done at home (or anywhere)
- Uses simple equipment like dumbbells or a mini band (learn more about resistance band benefits)
- Includes beginner-friendly options
- Is built to help you feel stronger and more confident
If you’re just getting started, don’t overthink it.
Focus on showing up, learning the movements, and building consistency first. You don’t need perfect workouts; you need repeatable ones. If you’re unsure where to begin, here’s a simple guide on how to start working out as a mom.
And if your goal is weight loss, remember this: workouts are just one piece of the puzzle.
Strength training helps you build muscle, boost metabolism, and feel stronger, but pairing it with simple nutrition habits is what really drives results. You can read more about weight loss hacks for moms for more realistic tips and how to approach it without extremes.
At the end of the day, the best workout is the one you’ll actually stick with.
Jump To
- Why Full Body Workouts Are Best For Weight Loss
- Equipment You Need
- Full Body Workouts You Can Do At Home
- How To Make Full Body Workouts More Effective For Weight Loss
- Full Body Workout Routines For Females FAQs
- More Fitness Tips To Help Your Journey
- Don’t forget to pin these Full Body Weight Loss Workouts For Beginners!
Why Full Body Workouts Are Best For Weight Loss
Full body workouts are one of the most effective ways to train for weight loss, especially when you’re short on time. They're what I use exclusively in my 6-weeks to STRONG program.
By working multiple muscle groups at once, you burn more energy, build lean muscle, and make your workouts more efficient.
- More calories burned per workout
- Builds muscle to support fat loss
- Saves time (no need for split days)
- Easier to stay consistent
If you’re not sure where to start, focus on these best exercises for moms to build a strong, balanced base.
Equipment You Need
These workouts use simple, at-home equipment, mainly dumbbells and resistance bands (a mini band (booty band) and a strength band).
If you’re just starting out, I recommend grabbing a set of resistance bands. They’re affordable, easy to use, and incredibly effective (learn more about the benefits of resistance bands for strength).
Full Body Workouts You Can Do At Home
Below is a mix of quick, effective full body workouts you can do at home.
Some of the workouts are linked to short video demos so you can follow along. For the ones that aren’t, each individual exercise is linked, so you can see exactly how to perform it.
1. One Dumbbell Workout
| Bulgarian Split Squat With Parlof Press | 7 per leg |
| Plank Rows | 8 per arm |
| Crossack Squats | 6 per leg |
| Push Ups With Twist | 10 |
| rest | 30 seconds |
Perform all exercises in order for the prescribed number of repetitions. Rest at the end of the set for 30-60 seconds and repeat for 3-4 sets. If crossacks are tricky, hold onto a chair or bench or elevate the heel.
2. 10 Minute EMOM Full Body Workout Plan
| Deficit lunge | 10 per leg |
| Bodyweight knee extension | 12 |
| Plank row | 5 reps per arm |
Set a timer for one minute. Perform the first exercise for the prescribed repetitions. Rest the remainder of the minute before moving on to the next exercise. Repeat for a total of four rounds.
3. Dumbbell Muscle Burner
| Single Dumbbell Walking Lunge | 8 reps per leg |
| Dumbbell Renegade Row | 7 reps per arm |
| Banded Goblet Squat | 10 reps |
| Bentover Dumbbell High Row | 10 reps |
| Dumbbell Swings | 20 reps |
| Eest | 30-60 seconds |
Perform all exercises in order for the prescribed number of repetitions. Rest at the end of the set for 30-60 seconds and repeat for 3-4 sets.
Note: before you rock this at-home workout, make sure you have MASTERED the hip hinge.
4. Dumbbell Quickie
| Bulgarian Split Squat With Pause | 10 reps per leg |
| Bentover 1 Arm Row | 7 reps per arm |
| Romanian Deadlift | 10 reps |
| Tricep Push Ups | 10 reps |
| Banded Goblet Squat | 10 reps |
| Rest | 30-60 seconds |
Perform all exercises in order for the prescribed number of repetitions. Rest at the end of the set for 30-60 seconds and repeat for 3 sets.
5. No Equipment Full Body Workout
| Walking lunges | 10 reps per leg |
| Push Ups | 12 reps |
| Squat with step out | 10 reps |
| Reverse Plank Walks (crab) | 30 seconds |
| Mountain Climbers | 30 seconds |
| Rest | 45 seconds |
Perform all exercises for the prescribed number of repetitions in order. Rest at the end of the set and repeat for a total of 2-3 rounds depending on how much time you have!
6. No Equipment Cardio HIIT
| Sumo Walks With Squat Jumps | 30 seconds |
| Inchworms With Mountain Climbers | 30 seconds |
| Side Lunge With Jump | 30 seconds |
| Triple Bear Crawl | 30 seconds |
| Rest | 30 seconds |
Perform all exercises for the prescribed number of repetitions in order. Rest at the end of the set and repeat for a total of 3-4 rounds.
7. Full Body Workout Plan With Abs Circuit
| Band Deadlifts | 15 reps |
| Tricep extensions | 10 reps per arm |
| Bentover High Row | 10 reps |
| Single-Leg Bridge | 10 reps per leg |
| Squat & Press | 10 reps |
| Rest | 45 seconds |
Perform all exercises for the prescribed number of repetitions in order. Rest at the end of the set and repeat for a total of 3-4 rounds depending on how much time you have!
8. The Glute Burner
| Bodyweight Curtsy Lunge | 12 reps per leg |
| Banded Feet Elevated Glute Bridge | 15 reps |
| Red Band Quadruped Kickback | 12 reps per leg |
| Mini Band Abductions | 15 reps per leg |
| Frog Pumps | 20 reps |
| rest | 30 seconds |
Perform all exercises for the prescribed number of repetitions in order. Rest at the end of the set and repeat for a total of 2-3 rounds depending on how much time you have!
9. Red Band Full Body Workout
| Mini Band Squat With Red Band Shoulder Press | 10 reps |
| Red Band Quadruped Kickback | 15 reps per leg |
| Seated Band High Row | 12 reps |
| Band Front Raise | 10 reps |
| Plank With Mini Band Step Out | 10 reps per leg |
| Rest |
Perform all exercises for the prescribed number of repetitions in order. Rest at the end of the set and repeat for a total of 2-3 rounds, depending on how much
10. Cardio Circuit
| Walking Dumbbell Lunge | 10 per leg |
| In & Out Squats (or add the jump) | 15 reps |
| Plank Row | 8 reps per arm |
| Skips or High Steps | 40 seconds |
| Alternating Oblique Vups or Toe Taps | 10 reps per side |
| Rest | 45-60 seconds |
Perform all exercises for the prescribed number of repetitions in order. Rest at the end of the set and repeat for a total of 3-4 rounds.
How To Make Full Body Workouts More Effective For Weight Loss
You don't need longer workouts. If you want better results from your full body workouts, focus on how you perform them:
- Shorten your rest periods: Keep breaks tight (30–45 seconds) to maintain intensity and keep your heart rate up.
- Slow down your reps: Control each movement instead of rushing. This increases time under tension and makes lighter weights more effective. Pause reps are gold for this.
- Add an extra round: Instead of extending your workout, repeat the circuit one more time to increase total work.
Small changes like these can make a big difference in how effective your workouts feel, and the results you see.
If you’re ready to stop piecing workouts together and just follow a plan, my 6 Weeks to STRONG program gives you simple, structured workouts you can do at home, without the guesswork.
Full Body Workout Routines For Females FAQs
It is okay to do a full-body workout every day, so long as the intensity or load is very low. If you are performing home workouts in which the intensity is high or there is a lot of weight, it’s best to rest for a day between workouts.
If you’re just starting an exercise program, a full body workout routine is best as they target all major muscle groups. Total body workouts allow your body to get used to the stimulus of training without targeting each muscle group too intensely. This is a great way to reduce muscle soreness. At the same time, full-body workouts are easy to fit into a weekly schedule while still getting enough rest between sessions.
Full-body training is ideal for weight loss since it works multiple muscle groups in one session. With a strategic approach, using a full-body workout is a great way to burn fat, increase strength and lose weight.
Yes, a focused 20-minute workout that targets multiple muscle groups, limits rest, and uses strength-based movements can be incredibly effective for building muscle and supporting weight loss. For busy moms, shorter workouts are often easier to stay consistent with, which is what actually drives results.
More Fitness Tips To Help Your Journey
Don’t forget to pin these Full Body Weight Loss Workouts For Beginners!
Kelly says
I appreciate the variety in the exercises you've recommended, keeping things interesting and targeting different muscle groups. It's evident you understand the challenges of squeezing in workouts with a hectic schedule, and your tips on time efficiency are gold.
fitasamamabear says
Thanks for the kind words!
Crazy Bulk says
Hi,
Really helpful article. I liked it has to work for you to be effective. Thanks for sharing.
fitasamamabear says
Glad you enjoyed it!
Sie | The Mom Pinager says
Hi Shelby, are you open to video? I just followed 3 videos during my home workout this evening? I'm going to follow you on Pinterest. Thanks for sharing!
fitasamamabear says
Hey! I actually do post a lot of videos to my youtube channel (check it out when you have a second). I've been trying to post a workout each week. Is there any specific equipment you have or style of workout you prefer?