After 20 years of working out and having a variety of fitness goals, my only current goal is to stay lean. Lean body workouts allow me to stay light, agile, and quick. Overall, I just enjoy the look compared to being muscular and feeling bulky. In college, I used to watch a group of students lift heavy weights every day, and sure enough they all got stronger. Halfway into the school year, I went to a talent show and saw them all breakdancing, doing single- and double-armed handstands, and a long list of other movements I could never do. They were incredibly strong but slim — I wanted that.
From that day on, I changed my workout approach. It’s all about lifting heavy, fast, and keeping your body moving. HIIT (High Intensity Interval Training) workouts weren’t that popular in 2005, but once I learned about them, it was an easy transition for me. These workouts are the standard for building lean muscle because they require fast-paced movement, medium to heavy resistance, and minimal rest. This keeps your heart racing to give you a cardio boost while also building muscle mass, which is essential for burning more fat.
This lean body workout for beginners is a collection of my favorite beginner exercises and sequence for burning fat, building muscle, and keeping my heart rate up. I hit each muscle group back to back before moving onto another group. The only rest I take is switching between workouts. When I’m in the gym, my focus is working out — I can rest at home.
Since it’s a workout for beginners, the only difference will be the weights: you’ll need 5 to 10 pound dumbbells.
The Lean Body Workout for Beginners
Perform each exercise for 30 seconds before moving onto the next move. Once you finish a round, rest for one minute and jump back in. Complete three rounds and enjoy the well-deserved rest.
- Bicep Curls: The standard for bicep exercises. Be sure to squeeze at the top.
- Hammer Curls: The next standard for biceps. Keep your palms facing in.
- Arnold Press: This is one of my favorites exercises. It targets your shoulders and triceps. Sitting on a chair or bench with back support is ideal to help you isolate the muscle groups. Keep your back flat against the back of the chair or bench.
- Tricep Extensions: Another fun triceps exercise. The only body part that should be moving is everything from your forearms to your hands.
- Leg Lifts: These are the premier lower ab exercises. Once you strengthen your lower abs, you’ll open up the door to more lower ab workouts.
- Toe Touch: Toe touches help you develop a stronger core as well as lower and upper abs, all in one smooth movement.
- Dumbbell Squats: Squats are important to master. Since your thighs house big muscles, weighted resistance is a must to get the most out of each movement.
- Walking Lunge w/ Dumbbell: Lunges require balance and concentration. Keep your back straight and your core tight to avoid having lower back pain.
Walking Lunge W/ Dumbbell
This lean body workout for beginners is the first step in building a stronger, toned, and amazing body. Once you get comfortable with these moves, try this 7-Day Weight Loss Workout Challenge for Beginners that will help you take your routine to the next level.