A whole host of factors contribute to your weight, most prominently genetics, diet, and your level of physical activity. A lot of people struggle with losing weight and Americans spent over $33 billion in 2020 on weight loss products alone. However, losing weight doesn’t have to empty your wallet or disrupt your life.
Almost anyone can drop a healthy amount of weight by following a regular workout plan and a healthy, sustainable diet (no juice fasts or paleo diets guys).
In this ultimate shred program, we’re going to give you an effective 12-minute full-body workout to help you lose weight, as well as tips on how to get the best out of the program.
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Top Weight Loss Tips For Your Full-Body Shred
There are many theories about weight loss and the factors affecting it. However, in simple terms, it involves taking in fewer calories than you burn in a day. According to most sources the average adult woman requires 2,000 calories a day, while adult males require 2,500 calories.
To lose a pound you need to burn about 3,500 calories a week or 500 calories a day. This involves several things.
First of all, you can increase the number of calories you burn by being more physically active and maintaining a regular exercise routine. This involves a workout that consists of compound exercises that involve multiple large muscle groups.
Adding high-intensity interval training (HIIT) to your workout is a great way to promote weight loss with cardio. HIIT involves alternating short bursts of high-intensity cardio workouts with periods of low-intensity workouts.
HIIT is one of the most effective forms of cardio for losing weight, building muscle, and improving your cardiovascular health. Studies have shown that HIIT also helps people avoid the weight-loss plateau, which is when you find it hard to lose weight after losing weight initially.
Incorporating a set of adjustable dumbbells allow you to perform a wide range of exercises targeting different muscle groups, from squats and lunges to bicep curls and shoulder presses, making them perfect for a comprehensive and intense full-body workout.
It’s also important to cut back on the number of calories you take in. This involves a healthy (and varied) diet consisting of whole grains, fruits, vegetables, and lean protein with plenty of fluids. Avoid restrictive diets which may not only be ineffective, but quite unhealthy and unsustainable in the long run.
11 Exercises You Can Do In 15 Minutes for a Full-Body Shred
Here are 11 full-body exercises that should be a part of your shred program. Get ready for your workouts by grabbing your adjustable dumbbells, a water bottle to stay hydrated, and a fitness mat for added comfort and support during floor exercises.
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1. 3 Variation Climber – 1 Set, 30 Seconds
This is a variation of the Mountain Climber exercise which gives you an even larger range of motion. Using a weighted vest can add challenge and intensity on your exercise.
- Start with a high plank position with your back straight and core fully engaged.
- Perform a series of three motions by first bringing your right knee forward to the outside, then bringing it forward straight underneath you, and lastly bringing it forward while crossing it inwards towards your left arm.
- Return to the starting position and repeat the process with your left knee.
- Repeat this exercise for 30 seconds.
2. In & Out – 1 Set, 30 Seconds
This exercise is a great way to strengthen your core while also working out your legs. If this exercise is easy for you, try adding ankle weight to make it more challenging!
- Assume a V shape by leaning backward at a 45° angle with the floor by lifting your feet slightly off the ground.
- Place your weight on your sit bones and use your arms as supports by placing them by your sides with your palms pressed to the floor.
- While inhaling steadily, engage your core and smoothly extend both legs almost fully and flex them back to your chest while exhaling.
- Repeat this exercise for 30 seconds.
3. Push-Up Shoulder Tap – 1 Set, 30 Seconds
Push-ups are a great way to tone your upper body, especially your arms and shoulders.
- Start in a standard push-up position with your back straight, your arms slightly more than shoulder-width apart, your feet about hip-width apart, palms pointing forward, and your core muscles fully engaged.
- Lower yourself until your elbows form a 90-degree angle.
- Rise back up and tap your right shoulder with your left hand.
- Perform the same motion but this time tap your left shoulder with your right hand.
- Repeat this exercise for 30 seconds.
4. Plank Hop Jacks – 1 Set, 30 Seconds
Plank Hop Jacks are a great exercise for your core and hip muscles.
- Start in a high plank position with your back straight, your arms slightly more than shoulder-width apart, your feet about hip-width apart, and your core muscles fully engaged.
- While maintaining the high plank position quickly jump both feet out wide to each side.
- After that return them together as quickly as you comfortably can, similar to doing a horizontal jumping jack.
- Repeat this exercise for 30 seconds.
Ensure you use thick non-slip mat for comfortable and stable surface while you engage your core.
5. Arm Cross Side Lunge – 1 Set, 30 Seconds
This is a great variation of the standard lunge that adds even more motion by involving your arms too.
- Stand by standing with your feet about shoulder-width apart and your arms stretched out in front of you.
- Take a large step to the side with your right leg from a standing position while keeping your left foot in that same spot.
- Lower your hips until your right thigh is parallel to the floor and your right knee is directly over your ankle, your left leg should be fully extended to the side.
- At the same time spread your arms wide out to either side.
- Push off with your right foot and return to the starting position while bringing your arms back together.
- Perform this same motion with your left leg.
- Repeat this exercise for 30 seconds.
Wearing proper workout shoes is essential to provide support and stability during exercise, helping to prevent injuries and optimize performance.
6. Curtsy Lunge Side Kick – 1 Set, 30 Seconds
This is a great exercise to work out your outer and inner thighs.
- Start in a standing position with your feet about shoulder-width apart.
- Perform a curtsy lunge by crossing your right foot behind your left foot and enter a lunge position with your left thigh parallel to the ground.
- Return to the starting position, but at the top of the motion perform a side kick with your right foot.
- Perform this same motion with the opposite leg.
- Repeat this exercise for 30 seconds.
7. Cross Dabs – 1 Set, 30 Seconds
Cross Dabs are a full-body motion that is great for burning calories. Wearing a weighted vest adds resistance to your movements, intensifying the workout and helping to build strength and endurance in your upper body and core muscles.
- Start in a standing position with your feet together and your arms sticking straight out to both sides.
- Jump into the air while kicking out your feet slightly more than shoulder-width apart and bringing your arms together over your head so that you land in this stance.
- Jump again and this time return to the starting stance with your feet together and your arms by your side.
- With each jump alternate between bringing your left and right arms towards your chest (just like the popular dance move the exercise was named after).
- Repeat this exercise for 30 seconds
8. Tricep Dip Kick – 1 Set, 30 Seconds
The Tricep Dip Kick is a true full-body exercise that engages your upper body, core, and lower body.
- Start by sitting on the mat with your legs bent so your feet are flat against the ground and support yourself in your arms by placing them behind you.
- Lift your body slightly off the ground by balancing on your feet and palms.
- Alternate between extending your right and left legs.
- Repeat this exercise for 30 seconds.
9. Plank Walk – 1 Set, 30 Seconds
Plank Walks are a great combination exercise for your core and arms. It may be a bit tricky at first, but you’ll soon master the motion.
- Start in a high plank position with your core engaged.
- Take a step to the right by first placing your right arm and right leg to the side, followed by your left arm and left leg.
- Repeat this same exercise on the alternate side (left arm and left leg first).
- Repeat for 30 seconds.
10. Groiners – 1 Set, 30 Seconds
This is an advanced form of the classic Mountain Climber exercise but is great for your core.
- Start with a high plank position with your back straight and core fully engaged.
- Bring your right foot forward as far as you comfortably can and place your right sole flat against the ground.
- Return to the starting position and repeat the process with your left foot.
- Repeat this exercise for 30 seconds.
11. Squat Kicks – 1 Set, 30 Seconds
This exercise helps you work out your glutes and thigh muscles. By placing the resistance band around your thighs, you can engage your hip abductors, intensifying the exercise and targeting additional muscles for a more comprehensive lower body workout.
- Start in a standing position with your feet shoulder-width apart.
- Keep your back straight and lower your body by bending your knees until your thighs are parallel to the ground while pushing your hips back.
- Return slowly to the starting position.
- When you’re back in the standing position perform a side-kick by raising one leg to the side without bending your upper body.
- Perform the same motion with the other leg.
- Repeat this exercise for 30 seconds.
FAQs
- Is cardio or strength training better for weight loss?
While cardio is better for weight loss in the short term, combining both cardio and strength training is the most effective way of promoting weight loss and building your overall physique.
- What is a realistic weight loss goal?
Realistically you can lose about a pound of weight a week with a strict diet and regular exercise.
- How can I make my weight loss diet sustainable?
Avoid restrictive diets and ensure that all the food groups are represented in healthy amounts. To make your weight loss diet sustainable, consider incorporating the following products:
- Leafy Greens: Foods like spinach, kale, and Swiss chard are low in calories and high in fiber, which helps you feel full longer.
- Lean Proteins: Chicken breast, turkey, tofu, and fish provide essential protein for muscle maintenance and satiety without excess calories.
- Whole Grains: Quinoa, brown rice, and oats are nutrient-dense and keep you fuller for longer due to their high fiber content.
- Fruits: Berries, apples, and oranges offer natural sweetness and are packed with vitamins, antioxidants, and fiber.
- Nuts and Seeds: Almonds, chia seeds, and flaxseeds provide healthy fats, protein, and fiber, making them great for snacks or adding to meals.
- Legumes: Beans, lentils, and chickpeas are rich in protein and fiber, helping to keep you satisfied and supporting weight loss efforts.
- Greek Yogurt: High in protein and probiotics, it can help with digestion and keeping you full between meals.
- Healthy Fats: Avocados, olive oil, and fatty fish like salmon provide essential fatty acids that support overall health and satiety.
- Water Bottle: Staying hydrated is crucial for weight loss, and having a water bottle on hand encourages regular water intake.
- Meal Prep Containers: These help with portion control and ensure you have healthy meals ready to go, making it easier to stick to your diet.
- How can I get toned without looking bulky?
Gaining significant muscle mass requires a strict diet and a dedicated workout plan. Focus on bodyweight exercises or perform higher reps with light weights, and you don’t have to worry.
Conclusion
Losing weight can be challenging at times. But with the right workout plan and a healthy diet, anyone can lose a few pounds. Follow the full-body workout routine and stick to our tips to get the best out of your weight loss program.
