1. Burpees

Burpees have a bad reputation and I’m sure many of you will groan when you see this exercise but they are extremely effective and a must in your fitness routine. It is a total body workout that really increases your heart rate while burning a lot of calories.

Here are the steps to do a proper burpee:

1. Start in a standing position, bend your knees to a squat position and place your hands on the ground in front of you.
2. Jump your legs straight out behind you so you are in a push up position and bring your chest to the ground.
3. Jump back in to a squat position then stand up.

For a visual demonstration, watch the video below:

• For beginners, I recommend doing 3 sets of 10 burpees with a minute rest in between.
• For intermediate, I recommend doing 3 sets of 15 burpees with 30 seconds in between.
• For advanced, I recommend doing 3 rounds of burpees for 1 minute each with 30 seconds in between.

2. Plank

Planks are known for working your core but they also work your upper body and lower body, giving you that total body workout. There are different types of variations of planks and each variation works a different part of the body more than others. Traditional planks work your full body while also increasing your flexibility and posture.

Here are the steps to do a proper traditional plank:

1. Start in a pushup position
2. Keep your hands and toes planted firmly on the ground keeping your back straight and core tight
3. Make sure your back is kept straight to prevent injury

For a visual demonstration, watch the video below:

• For beginners, I recommend holding a 30 second plank with a minute rest, 3 times
• For intermediate, I recommend holding a 60 second plank with 30 seconds rest, 3 times
• For advanced, I recommend holding a 90 second plank with 30 seconds rest, 3 times

3. Dumbbell or Kettlebell Swings

Dumbbell or kettlebell swings work multiple muscle groups at once like your shoulders, core, glutes and hamstrings. It provides both strength training and cardio at once, giving you that total body workout with one exercise. You can easily practice this total body workout in between commercial breaks in your living room.

Here are the steps to do a proper dumbbell or kettlebell swing:

1. Make sure you choose a weight you are comfortable with but is also challenging.
2. Stand straight with your feet slightly wider than shoulder-width apart holding your weight in front of your body with both hands.
3. Engage your core and keep arms long and loose.
4. Bend knees slightly while shifting your weight into your heels and pushing your hips back.
5. Squeeze your core and glutes as you thrust your hips to allow you to swing your weight to chest height with arms extended.
6. Avoid lifting the weight with your arms but rather push with your hips and let it swing from your shoulders.
7. Shift hips back as weight descends. Bend at your hips.
8. Allow the weight to swoosh back between your legs.
9. Drive through your hips and repeat.

For a visual demonstration, watch the video below:

• For beginners, I recommend doing 10 dumbbell or kettlebell swings with a minute rest, 3 times
• For intermediate, I recommend doing 15 dumbbell or kettlebell swings with 45 seconds rest, 3 times
• For advanced, I recommend doing a 20 dumbbell or kettlebell swings with 30 seconds rest, 3 times

4. Lunge and curls

This total body exercise strengths both your arms and legs while challenging your core stability and balance. Adding a bicep curl targets your upper body and increases your heart rate by combining the curl with a lunge. This exercise targets your biceps, glutes, quads, and core all at once.

Here are the steps to do a proper lunge and curl:

1. Start by standing tall with your feet slightly a part and dumbbells by your sides.
2. Step back with the ball of your back foot and bending your front knee at a 90 degree angle while curling both your dumbbells.
3. When you bring your feet back together, lower your dumbbells.

For a visual demonstration, watch the video below:

• For beginners, I recommend doing 10 lunge and curls (5 on each leg) with a minute rest, 3 times
• For intermediate, I recommend doing 20 lunge and curls (10 on each leg) with 45 seconds rest, 3 times
• For advanced, I recommend doing a 30 lunge and curls (15 on each leg) with 30 seconds rest, 3 times

5. Deadlift row

Instead of just working on your arms or your legs, why not both? This total body workout works both upper and lower body helping you tone and strength your full body at once with the help of dumbbells. During your deadlift, make sure to keep your dumbbells close to you at all times. Avoid rounding your back during the exercise and instead pull your shoulder blades back, focusing on driving your elbows back.

Here are the steps to do a proper deadlift row:

1. With slightly bent knees, hold your dumbbells at arm’s length.
2. Bend at your hips and lower your back until it’s about parallel to the ground.
3. Bend your elbows to pull both dumbbells to the side of your core then lower.
4. Stand up to starting position.

For a visual demonstration, watch the video below:

• For beginners, I recommend doing 10 dumbbell rows with a minute rest, 3 times
• For intermediate, I recommend doing 15 dumbbell rows with 45 seconds rest, 3 times
• For advanced, I recommend doing a 20 dumbbell rows with 60 seconds rest, 3 times

Workout Equipment to Keep at Home

Everyone’s schedule is different and some people have more time than others. I suggest keeping a few pairs of dumbbells in your home as well as a workout mat, so you can practice any of these total body workouts even when you only have a few minutes to spare. These links will help guide you to what equipment to purchase to start or continue your fitness journey!