Beginner’s Total Body Fat Blasting Routine

This routine is for anyone ready to get fit and stay that way for a lifetime.

The thought of walking into a gym for the first time, or beginning a new workout routine can be daunting. With that being said, if you want to get in shape, you’ll have to start somewhere! It’s important to remember that everyone was a beginner at some point, even the girl with the killer abs and perfectly shaped bottom. Our Beginner’s Total Body Fat Blasting Routine is an excellent place to begin your new healthy lifestyle.

This fat-melting workout can be performed in a gym or from the comfort of your own home. It will help you shed fat, gain strength, and give your self-esteem one heck of a boost! Make no mistake about it, this routine is going to make you sweat, but we promise that the results will be worth it! 

Beginner’s Total Body Fat Blasting Routine

Beginner's Total Body Fat Blasting Routine

What you need: One set of light weight dumbbells and an interval timer

What to Do: Complete each exercise for the specified number of reps, resting as little as possible between each move. Rest for one minute after each round, completing 3 rounds total. For optimal results, perform this routine 3 to 4 times weekly! Watch the video below to ensure you’re using proper form.


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

If you loved the way that this routine made you feel, be sure to try some of our other beginner workouts to help build strength & stamina:

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Gale Compton

Gale co-founded SkinnyMs. with a goal to provide women with delicious recipes, fitness routines, and ways to reach their ideal weight. Gale has been featured on the Today Show in which she won a cook off for the best Lasagna. Be sure to search for her winning recipe, Skinny Lasagna Rolls.

Guided by her firm belief in healthy eating and the power of exercise, Gale has written two cookbooks and several fitness ebooks. She earned her Fitness Training Certification from, National Exercise & Sports Trainers Association. Gale loves to run with her dog Maggie and has completed numerous half-marathons.

More by Gale


  1. 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.

  2. 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.

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

    1. 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.

      1. 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.

    2. 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.

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

  5. 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.

    1. 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!

  6. 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

  7. 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!

    1. 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. 🙂

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

  9. 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.

    1. 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.. 🙂

  10. 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??

    1. 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!!! 🙂

  11. For each day, do I only have to do each one once or? Aha idk? I am excited to do this routine? Thanks for giving me hope. I’m actually excited?

    1. Dani, Complete all exercises, one after the other, rest one minute then repeat two more times, for a total of three rounds. I love this workout too.
      I added this to my New Year routines. 🙂

  12. I was very fit, especially while training for my half marathon, that is, until I fell, tore my hamstring and continued to run on it. I didn’t want to slow down because I knew I would lose my momentum. Unfortunately, I ended up having to and, just as I predicted, I stopped all together. While my hammie still isn’t back to what it was after almost 2 years, I am trying to get started again. Then a couple weeks ago, I threw my rotator cuff out of whack because I had stopped strength training. I’m really trying, but stupid injuries keep me from doing what I really want. And I’m getting older so recovery takes longer. Right now, I can probably do the lower body stuff in this workout, but the arms will have to wait until I get the go ahead to do more.

    I have been doing your workouts for a few years, in fact it was your plan for running a half marathon that I followed and I did it!! thank you for all of your fantastic workouts and recipes (which I make all the time!) especially the Buffalo Chicken Chili. It’s amazing!!

    1. Kris, sorry to hear about your injuries! Good luck in your recovery. We’re glad to hear you enjoy our work-outs and recipes, especially the Buffalo Chicken Chili.

  13. Thanks a million for these exercices but 15 knee pushups I can’t even do 2, the rest of the exercices are ok but what to do about the pushups,

    1. Sylvie, Do has many as you can on a soft surface, i.e. yoga mat. Gradually increase the reps. 🙂

  14. I’m not an overweight person at all (105 lbs) but I am not in shape at all so I am starting with this workout. Thin does not automatically mean that you’re fit. Thank you for giving me a place to start. Beginners are all shapes in sizes.

    1. That’s great, Jess! And definitely something to remember–thin doesn’t automatically mean fit (or healthy), and overweight doesn’t automatically mean unfit (or unhealthy)

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