A full body weight loss routine works best when it combines strength training, heart-rate work, and recovery in a way you can repeat week after week. Instead of chasing random “burn” workouts, the goal is to create a simple structure: move big muscles often, elevate your pulse safely, and progress gradually. Below are 22 distinct full body weight loss routine options, each designed as a clear, visual workout concept you can screenshot and rotate through your schedule depending on your space, time, and energy.

1. Full Body Weight Loss Routine: Living-Room Dumbbell Circuit With a Timer and Minimal Rest

1. Full Body Weight Loss Routine: Living-Room Dumbbell Circuit With a Timer and Minimal Rest

Picture a bright living room, a yoga mat centered on the floor, and a phone timer set to 40 seconds on, 20 seconds off. This full body weight loss routine uses one pair of dumbbells and tight transitions so your heart rate stays up without sloppy form. Move through goblet squats, dumbbell rows, push-ups (or incline push-ups on a couch), and alternating reverse lunges. Finish each round with a standing dumbbell press to lock in upper-body work.

Keep the weights moderate enough to move smoothly but heavy enough to feel challenging by the last 10 seconds of each interval. Aim for 3–5 rounds, and treat the rest as practice: breathe through your nose, shake out your hands, and start the next move on time.

2. Full Body Weight Loss Routine: Bodyweight EMOM With a Clear Clock and Crisp Rep Targets

2. Full Body Weight Loss Routine: Bodyweight EMOM With a Clear Clock and Crisp Rep Targets

This full body weight loss routine is built around a simple visual: a wall clock or gym timer and one move per minute. Every minute on the minute (EMOM), do a set number of reps, then rest for the remainder of that minute. Rotate through 5 minutes and repeat for 4 rounds (20 minutes total).

Example sequence: minute 1 squats, minute 2 push-ups, minute 3 mountain climbers, minute 4 glute bridges, minute 5 plank shoulder taps. Pick rep counts you can complete with good form in 25–40 seconds. The “clean edges” of EMOM help you stay honest while controlling fatigue.

3. Full Body Weight Loss Routine: Kettlebell Swing and Floor Strength Combo for Power and Control

3. Full Body Weight Loss Routine: Kettlebell Swing and Floor Strength Combo for Power and Control

Imagine a kettlebell parked beside your mat and a small towel nearby for grip. This full body weight loss routine alternates explosive hip power with grounded strength so you get a metabolic hit without endless jumping. Start with kettlebell swings, then drop to the floor for dead bugs and side planks, then stand for goblet squats and single-arm rows using a chair for support.

Use 6–10 swing sets of 15–20 reps with controlled breathing. Keep the spine neutral and the bell close to your body. Between power bursts, the core work keeps the routine “full body” and teaches your trunk to stabilize under fatigue.

4. Full Body Weight Loss Routine: Low-Impact Apartment Routine With Silent Steps and No Jumping

4. Full Body Weight Loss Routine: Low-Impact Apartment Routine With Silent Steps and No Jumping

This full body weight loss routine is designed for thin walls and early mornings: soft footfalls, controlled tempo, and zero jumping. Visualize slow lateral steps on a mat, hands pushing into the wall for incline push-ups, and a chair used for sit-to-stand squats. Add slow high-knee marches and standing knee-to-elbow crunches to keep your pulse climbing quietly.

Work in 45-second blocks with 15 seconds to transition. The key is tempo: three seconds down on squats, smooth presses on push-ups, and steady marching with tall posture. You’ll feel the burn without disturbing anyone.

5. Full Body Weight Loss Routine: Resistance Band Door-Anchor Circuit With Pull, Press, and Squat

5. Full Body Weight Loss Routine: Resistance Band Door-Anchor Circuit With Pull, Press, and Squat

Set a resistance band in a secure door anchor and place a mat a few feet away. This full body weight loss routine creates a “mini cable machine” feel at home. Alternate band rows (elbows back), band chest presses (facing away from the door), and banded squats with the band under your feet for tension. Finish each round with banded Pallof presses for anti-rotation core work.

Choose a band that challenges you by rep 10–12. Keep your ribs down and avoid leaning into the band. The changing angles make it feel dynamic and very Pinterest-ready: neat setup, clear lines, strong posture.

6. Full Body Weight Loss Routine: Outdoor Stair Routine With Bodyweight Strength Stops

6. Full Body Weight Loss Routine: Outdoor Stair Routine With Bodyweight Strength Stops

Imagine an outdoor staircase with a landing halfway up and sunlight hitting the steps. This full body weight loss routine blends stair climbs with strength “stations.” Walk briskly up, then at the top do push-ups on a step and split squats using the railing for balance. Walk down for recovery and repeat.

To keep it full body, add a carry: hold a backpack or two water bottles as you climb. Limit sprinting until your joints feel ready; steady speed with consistent effort is enough to elevate heart rate and build endurance.

7. Full Body Weight Loss Routine: Treadmill Incline Walk Paired With Dumbbell Strength Supersets

7. Full Body Weight Loss Routine: Treadmill Incline Walk Paired With Dumbbell Strength Supersets

This full body weight loss routine looks like a clean gym corner: treadmill set to an incline, dumbbells neatly aligned, and a towel over the handle. Alternate 6–10 minutes of incline walking (moderate pace) with a short strength superset on the floor: dumbbell Romanian deadlifts plus dumbbell floor presses, then dumbbell rows plus bodyweight squats.

Keep the walk at a pace where you can speak in short sentences, not sing. The strength blocks prevent the session from becoming purely cardio and help preserve muscle while you’re aiming for fat loss.

8. Full Body Weight Loss Routine: Rowing Machine Intervals With Core Finisher on a Mat

8. Full Body Weight Loss Routine: Rowing Machine Intervals With Core Finisher on a Mat

Picture a rowing machine facing a window and a mat placed directly behind it for an easy transition. This full body weight loss routine uses rowing intervals (which already hit legs, back, and core) plus a short floor finisher to reinforce posture. Row 30 seconds hard, 60 seconds easy for 10 rounds, then move to planks, bird dogs, and glute bridges.

Focus on clean strokes: legs drive first, then hips, then arms. Keep shoulders relaxed and breathe rhythmically. The mat finisher is where you slow down, regain control, and leave feeling strong instead of wrecked.

9. Full Body Weight Loss Routine: Battle Rope Waves and Squat-Press Pairing for a Gym Metabolic Hit

9. Full Body Weight Loss Routine: Battle Rope Waves and Squat-Press Pairing for a Gym Metabolic Hit

In a gym lane, set battle ropes in front of you and a light pair of dumbbells behind you. This full body weight loss routine alternates rope waves (or alternating slams) with dumbbell thrusters for a full-body, sweat-forward session. Add walk-back recovery: after each set, step back, breathe, and reset your stance.

Work 20–30 seconds on ropes, then 8–12 thrusters, rest 60 seconds, repeat for 10–12 minutes. Keep knees tracking over toes and press overhead with ribs stacked over hips for a clean finish.

10. Full Body Weight Loss Routine: Medicine Ball Slams With Rotational Lunges for Athletic Energy

10. Full Body Weight Loss Routine: Medicine Ball Slams With Rotational Lunges for Athletic Energy

This full body weight loss routine is built around a bold visual: a medicine ball, a clear wall space, and a strong slam to the floor. Pair slams with rotational reverse lunges holding the ball at chest height, then add bear crawls across your mat for total-body tension.

Do 6–10 slams, then 8 lunges per side, then a 20–30 second bear crawl. Keep slams powerful but controlled—hinge at the hips, brace your core, and let your arms follow through without yanking your shoulders.

11. Full Body Weight Loss Routine: Dumbbell Complex Without Putting Weights Down for Time Efficiency

11. Full Body Weight Loss Routine: Dumbbell Complex Without Putting Weights Down for Time Efficiency

Imagine two dumbbells and a small open rectangle of space. This full body weight loss routine uses a dumbbell complex: you perform several moves in a row without setting the weights down, which boosts conditioning and mental focus. Try 6 reps each: deadlift, bent-over row, hang clean, front squat, push press, reverse lunge (each leg).

Rest 90 seconds and repeat 4–6 rounds. Pick a weight you can press smoothly. The goal is fluid motion with safe mechanics, not rushing. Complexes feel intense quickly, so stop a rep short of form breakdown.

12. Full Body Weight Loss Routine: Sandbag Ground-to-Shoulder and Carry for Real-World Strength

12. Full Body Weight Loss Routine: Sandbag Ground-to-Shoulder and Carry for Real-World Strength

This full body weight loss routine looks rugged and simple: a sandbag on the floor, a marked 10–20 meter path, and steady effort. Alternate sandbag ground-to-shoulder reps with a front carry or bear-hug carry down the path. Add push-ups on the sandbag for elevated range and a strong chest stimulus.

Work in short sets: 5 ground-to-shoulder each side, carry down and back, then 8–12 push-ups. Carries train your core and grip in a way that makes everything else feel easier, while still driving calorie burn.

13. Full Body Weight Loss Routine: TRX Suspension Routine With Rows, Squats, and Pike Tucks

13. Full Body Weight Loss Routine: TRX Suspension Routine With Rows, Squats, and Pike Tucks

Set TRX straps in a doorway or gym rig and angle your body like a moving plank. This full body weight loss routine uses body angles for adjustable intensity. Cycle through TRX rows (squeeze shoulder blades), TRX squat-to-row combos, and TRX pike tucks with feet in the straps for a sharp core challenge.

Keep the straps taut and your wrists neutral. If pike tucks are too advanced, switch to TRX knee tucks. The suspension setup creates that sleek, photo-ready look while training stability head to toe.

14. Full Body Weight Loss Routine: Pilates-Inspired Core and Glute Flow With Slow Burn and Precision

This full body weight loss routine is a calmer scene: soft light, a mat, and controlled movement with no equipment. It’s still full body because it layers glute strength, core endurance, and upper-body support. Move through glute bridge marches, side-lying leg lifts, forearm planks, and slow triceps push-ups from knees. Finish with a hollow hold variation and a long exhale.

Use tempo as your intensity tool: two seconds up, three seconds down, and minimal breaks. This style pairs well with higher-intensity days and keeps your body resilient for consistent weekly training.

15. Full Body Weight Loss Routine: Shadow Boxing and Strength Rounds With a Mirror and Light Weights

15. Full Body Weight Loss Routine: Shadow Boxing and Strength Rounds With a Mirror and Light Weights

Stand in front of a mirror, feet set in a boxing stance, with 1–3 lb weights or no weights at all. This full body weight loss routine alternates punch combinations with strength moves to keep your heart rate high while training coordination. Do 2 minutes of jab-cross-hook, then 10–12 squat-to-knee drives, then 10–12 renegade rows (from knees if needed).

Keep shoulders relaxed, rotate through your hips, and exhale on punches. The mirror gives instant feedback on posture, and the shifting footwork turns simple cardio into a full-body rhythm.

16. Full Body Weight Loss Routine: Jump Rope Intervals With Strength “Reset” Sets for Joint Balance

16. Full Body Weight Loss Routine: Jump Rope Intervals With Strength “Reset” Sets for Joint Balance

This full body weight loss routine is visually crisp: a jump rope, a mat, and a small corner for strength work. Alternate 60 seconds of easy rope jumping (or step-jumps) with 8–10 push-ups and 12–15 air squats. Add a 30-second plank between rounds to lock in core control.

Keep jumps low and quiet, landing softly on the balls of your feet. If jumping irritates your shins or knees, mimic the rope with fast marches and wrist circles. The strength resets help you avoid turning it into pure bouncing cardio.

17. Full Body Weight Loss Routine: Dumbbell Step-Up Routine Using a Bench and a Strong Knee Drive

17. Full Body Weight Loss Routine: Dumbbell Step-Up Routine Using a Bench and a Strong Knee Drive

Set a stable bench or sturdy step with dumbbells at your sides and a clear line of sight ahead. This full body weight loss routine builds legs and glutes while elevating heart rate through repeated step-ups. Add a deliberate knee drive at the top and a controlled step down to protect your joints. Pair with dumbbell rows between sets for upper-body balance.

Try 10 step-ups per leg, then 12 rows, then 30 seconds of dead bug. Repeat for 4–5 rounds. Keep your whole foot on the bench and avoid pushing off the back leg too much.

18. Full Body Weight Loss Routine: Barbell Basic Routine With Squat, Press, and Hinge for Big Muscle Work

18. Full Body Weight Loss Routine: Barbell Basic Routine With Squat, Press, and Hinge for Big Muscle Work

In a rack or open platform space, load a light-to-moderate barbell and keep plates symmetrical for a clean setup. This full body weight loss routine uses foundational lifts for maximum muscle recruitment: front squat or back squat, overhead press, and Romanian deadlift. Between sets, add a short conditioning piece like 200 meters on a bike or 30 seconds of jumping jacks.

Keep reps in the 5–8 range for the barbell moves, focusing on crisp technique. The “big three” feeling is powerful: you leave the gym feeling trained, not just tired, and that supports long-term progress.

19. Full Body Weight Loss Routine: Cable Machine Routine With Woodchops and Split Stance Presses

19. Full Body Weight Loss Routine: Cable Machine Routine With Woodchops and Split Stance Presses

This full body weight loss routine is ideal for a gym cable station: set the pulley high for woodchops, then mid-height for rows and presses. The visual is sleek—clean cable lines and smooth resistance. Do kneeling cable woodchops, split stance cable chest presses, and cable rows with a one-second squeeze at the end of each rep. Add bodyweight lunges between cable sets to keep legs engaged.

Use moderate weight and perfect control. Cables keep tension constant, which can feel more joint-friendly than free weights while still delivering a strong training stimulus.

20. Full Body Weight Loss Routine: Hotel Room Routine With a Suitcase and Towel Sliders

20. Full Body Weight Loss Routine: Hotel Room Routine With a Suitcase and Towel Sliders

In a compact hotel room, use a suitcase as a weight and two small towels as sliders on a smooth floor. This full body weight loss routine is travel-friendly and surprisingly intense. Do suitcase deadlifts, suitcase goblet squats, towel mountain climbers, and towel hamstring curls from a glute bridge position. Add incline push-ups on the bed frame or a sturdy desk.

Keep your movements controlled to avoid slipping. Travel workouts work best when they’re simple: 4 moves, 4 rounds, and a steady pace. You’ll maintain momentum without needing a full gym.

21. Full Body Weight Loss Routine: Park Bench Routine With Dips, Split Squats, and Incline Push-Ups

21. Full Body Weight Loss Routine: Park Bench Routine With Dips, Split Squats, and Incline Push-Ups

Find a park bench with a flat surface and enough space around it. This full body weight loss routine uses the bench for angles: incline push-ups with hands on the bench, bench-assisted split squats, and triceps dips with knees bent for control. Between strength sets, do brisk walking laps around the bench to keep your heart rate elevated.

Aim for 3–5 rounds and keep posture tall. The outdoor setting makes it feel fresh and motivating, and the bench gives you structured positions that are easy to repeat consistently.

22. Full Body Weight Loss Routine: Bike Sprint Routine With Short Strength Blocks for a Balanced Burn

22. Full Body Weight Loss Routine: Bike Sprint Routine With Short Strength Blocks for a Balanced Burn

Set a stationary bike with the seat adjusted so your knee has a slight bend at the bottom of the pedal stroke. This full body weight loss routine alternates bike sprints with quick strength blocks on a mat next to the bike. Sprint 20 seconds hard, pedal easy 40 seconds, repeat 8 times. Then hop off for 2 minutes of squats, push-ups, and plank variations.

Repeat the cycle 2–3 times depending on your conditioning. Keep sprints powerful but controlled, and use the strength blocks to maintain a true full-body stimulus instead of just leg-dominant cardio.

Conclusion

The best full body weight loss routine is the one you can repeat with steady effort, good form, and enough variety to stay consistent. Use these 22 routines as a menu: pick 3–5 for your main training days, add one lower-impact or recovery option, and rotate styles as your schedule changes. When you combine progressive strength work, smart conditioning, and recovery, weight loss becomes a side effect of a system you can maintain.