Beginner’s Total Body Fat Blasting Routine

Beginner's Total Body Fat Blasting Routine

Everybody’s got to start somewhere!  This routine is for anyone ready to get fit and stay that way for a lifetime. If losing weight and getting fit seems overwhelming, this routine is for you.  Though soreness is a good thing, working out too hard at the start can lead to injury and discouragement.  This simple 10 – 15 minute beginner’s fat blasting routine will have you losing body fat and boosting your self-esteem as you begin your get fit journey!  Below you will find the video demonstrating this routine, so there’s no guess work.

Beginner’s Total Body Fat Blasting Routine…let’s get started!

Beginner's-Total-Body-Fat-Blasting-RoutineEquipment Needed:  Set of light weight dumbbells, and an interval timer.

What to Do: Complete three rounds with little to no rest after each move. Rest one minute after each round. Perform this routine 3 to 4 times weekly for optimal results.


1. Side Lying Leg Lifts – 15 reps on each leg
2. Body Weight Squat – 15 reps
3. Knee Pushups – 15 reps
4. Hammer Curls – 15 reps
5. Crunches – 30 reps

When you’re looking for extreme fitness results, sometimes you just have to go extreme with your workouts. Or, better yet, go ChaLEAN Extreme with the ChaLEAN Extreme – Beach Body Workout Program! This clinically proven fat-loss system has shown results in all shapes, sizes, and ages, with some participants losing as much as 60% of their body fat in just 90 days. Now, that’s extreme!

Connect With California Training

Be sure to leave a comment below and let us know if you have any requests for future workouts. We love hearing from you and greatly appreciate your ideas and feedback!

Try some of the other great intro workouts to start building strength:
Shape Those Leg Workout for Absolute Beginners
Shape Up Size Down-No Impact Aqua Workout for Absolute Beginners
Shape Up Size Down Arm Workout

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Does your fitness program need a jumpstart? Try our 6 Week Emergency Makeover Program.

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33 Comments on "Beginner’s Total Body Fat Blasting Routine"

  1. Heather Shoemake  July 16, 2013


  2. Pam  July 19, 2013

    My daughter & I have been doing these kind of exercises for the past week (just started an exercise routine). I really hope these will help because I need to lose about 40 pounds at the very least.

    • Skinny Ms.  July 20, 2013

      Pam, GREAT!! We’ll be posting more in the upcoming weeks. 🙂

      • Pam  July 20, 2013

        I am looking forward to them & trying them :).

  3. mkd  July 30, 2013

    This is really fantastic, an easy transition in to organized workouts!

  4. susie  August 7, 2013

    thank you

  5. Rhonda  August 13, 2013

    Doing this workout for 1 week and then switching to something harder. Trying to ramp up since I never really workout but mean to. Time to get in shape!

    Just out of curiosity, I didn't see how many times you recommend doing this? I am guessing it is supposed to be a circuit repeated…I have been doing it 3 times through.

    • Jen  September 18, 2013

      it said 3-4 times weekly

  6. Tanya  August 26, 2013

    If you start posting more of these you will lose your core followers. These overweight people should start their own facebook page/website.

    • Skinny Ms.  August 27, 2013

      Tanya, Our website is for absolutely everyone interested in getting healthier through exercise and clean eating. We DO NOT believe in leaving anyone out who has a desire to get and stay in shape.

      • Kathryn  September 20, 2013

        Thank you Skinny Ms for this all inclusive website! The routines are helping to challenge me to do more and to change up my routine to achieve even greater results. I am one of those 'overweight' people recently diagnosed with gluten sensitivity, thus the over weight belly plus injuries requiring physical therapy. I have radically changed my diet and started out with slow walks and now am doing a five mile walk/jog routine working towards a 5K run. I also attend yoga classes and work with free weights and bands at home. It is now time for me to ramp up my routine and your videos are teaching me the correct way to do exercises and to get the most out of my time. Also love the recipes in particular those that are gluten free. THANK YOU.

        • Skinny Ms.  September 20, 2013


          WOW…your email provides such great feedback. Thanks so much!

        • Skinny Ms.  September 20, 2013


          WOW…your email provides such great feedback. Thanks so much!

    • Tamara  October 18, 2013

      Wow Tanya, thats just rude!

    • Mary  October 18, 2013

      Hate Much Tanya ????

    • Karrie  October 23, 2013

      That was extremely uncalled for and rude!!!!

      Every single person has a different circumstance as to why they may not be in their desired shape. Some have medical issues/recovery periods, some are trying to get back into exercising after having a child, some are so busy with working full-time, going to school full-time and still having other obligations that have caused them to fall of the band wagon. That doesn't mean that they cannot hop back on and get back to a consistent exercise regime. The problem is that these people need to have a happy medium workout that gets their bodies introduced back into exercising. That is the reason why Skinny Ms. posted this workout. This website is not just for people who are already in great shape … this website provides the motivation and tips for those who need the guidance to get into great shape.

      I believe that if you have issues with what Skinny Ms. posts for their ENTIRE audience, whether it applies specifically to you or not, then maybe YOU should go elsewhere. Trust me, I don't think that any of the faithful Skinny Ms. followers will miss someone as negative and narrow-minded as you.

  7. Medrec16  September 10, 2013

    Thank you for not leaving beginners behind. We do the beginner workout but see the more challenging workouts and strive to get there.

  8. Shanna  October 18, 2013

    I'm about to have major surgery on my legs and will be in bed for up to 4 months. I've been so faithful about dropping weight down 43 lbs since July 22 and today is Oct 18. I was wondering what exercises I can do to tone my upper body and core. I will only be able to use my arms and down to my waist but still want to continue to see results or at least tone up the batwings under my arms and so on.

    • Skinny Ms.  October 18, 2013

      Shanna, Congratulations on the 43 lbs!!! 🙂 With your doctor’s approval, use light weight dumbbells and do:
      bicep curls
      overhead tricep extensions
      hammer curls
      dumbbell lateral front raise

      All these moves can be found on our site. Just go to the top right corner and type in the google search and tons of workouts will pop up. Best of luck!

      • Shanna  October 18, 2013

        thank you so much for the info.

  9. Lois  October 18, 2013

    Thank you for these beginner exercises. I had a knee replacement six months ago and with the surgery and recoup I gained 20 pounds that I just can't seem to lose even after going back to work. I just didn't know where to start. I think that the only exercise that I am going to have to improvise on is the push ups from the knee position. I am going to use my sink to push off from a leaning position. I think that it would still work the arm muscles the same. I hope that you will have more exercises that everyone can do to get going.
    Thanks again

    • Skinny Ms.  October 18, 2013

      Lois, You are so welcome! We have similar exercises in the works. 🙂

  10. Andrea  October 18, 2013

    love this post, hard to find workouts that are truly "do-able" for a morbidly obese person – thanks!

  11. Shonda Knowlton  November 30, 2013

    I really like the workouts on here. I'm not really a beginner, but I'm so inconsistent with my workouts that I'm starting here again and then moving up. I really like that you include the video demonstrations. I'm also planning to do 30 min 3x a week of cardio/walking exercises. I'm trying so hard to get back in shape after having baby #2 who is now 2.5 years old!

    • GaleCompton  December 1, 2013

      Hi Shonda, I'm so happy our workouts are helping you to get back into shape. You'll be happy to hear that in the New Year, we will have workout programs where you can easily move from one to the next. They will be a fantastic way to get into shape and continue challenging yourself. 🙂

  12. lower body fat  March 3, 2014

    thanks a lot , i think that this workouts is a good start to lose weight and lower body fat specilally for beginners .

    • SkinnyMs  March 4, 2014

      You're welcome a lot!

  13. Jill  February 11, 2015

    Tanya sounds very rude. Not everyone has Facebook. Shocker right! Not everyone needs this because of weight issues either. Worry about your own needs and don't pry at others please. This is wonderful to have available to us. Thank you.

  14. Shelly  March 18, 2016

    Hi can you tell me how many calories this workout burns?

    • Gale Compton  March 18, 2016

      Shelly, We don’t have a way of calculating exact calories burned during workouts. There are many varibles to take into account, i.e. weight, height, age, sex, etc.. 🙂

  15. Dallas  May 7, 2016

    My weight goes up and down depending on life🎶 What are your suggestions for calorie, carbs intake? I have lost tons of weight every time I do NO carbs, however..hard to stay on SB forever. Suggestions please. Thanks!
    5’9 215lbs😳😀

    • Gale Compton  May 7, 2016

      Dallas, I know exactly what you mean, I’ve been there. I lost 30 pounds and have kept it off for about 8 years now. How? I follow a clean eating plan. I never count carbs, calories, fat, etc.. I simply eat smaller portions and eat “mostly” whole foods, and avoid highly processed foods 99% of the time. This is how I did it:

      The real key to weight management, is to never go back to your old lifestyle. That’s why avoiding fad diets is absolutely necessary. Instead, eat lots of veggies, some fruit and berries, raw nuts, whole grains (I eat mainly gluten-free…lots of quinoa and oats), legumes and lentils, eggs, and lean (grass-fed) meats and wild-caught fish. Personally, I eat mainly a plant based diet and include meat or fish only a few times a week. I do try to eat an egg a day. Drink lots of plain water, unless you include added fruit, herbs, or berries. We have some really good recipes for healthy drinks. Avoid all refined sugar, white flour, and foods that contain it. That’s pretty easy since there are some really good unrefined sweeteners, i.e. coconut sugar, raw honey, and pure maple syrup. For a special treat, I’ll bake every now and again, but always use one of the sweeteners I mentioned. I really don’t miss all the added butter for recipes like this one: Please avoid ALL artificial sweeteners!!! I could on and on. lol Keep me posted!!! 🙂


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