20+ Full-Body Shred Daily Workouts – Transform Your Body at Home


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.

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.

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.

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.

  • 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.
12 Minutes Full Body Workout - 3 variation climber

2. In & Out – 1 Set, 30 Seconds

This exercise is a great way to strengthen your core while also working out your legs.

  • 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.
12 Minutes Full Body Workout - In and Out

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.
12 Minutes Full Body Workout - Push Up Shoulder Tap

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.
12 Minutes Full Body Workout - Plank Hop Jacks

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.
12 Minutes Full Body Workout - Arm Cross Side Lunge

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.
12 Minutes Full Body Workout - Curtsy Lunge Side Kick
Full Body Workout

7. Cross Dabs – 1 Set, 30 Seconds

Cross Dabs are a full-body motion that is great for burning calories.

  • 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
12 Minutes Full Body Workout - Cross Dabs

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 floor 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.
12 Minutes Full Body Workout - Tricep Dip Kick

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.
12 Minutes Full Body Workout - Plank Walk

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.
12 Minutes Full Body Workout - Groiners

11. Squat Kicks – 1 Set, 30 Seconds

This exercise helps you work out your glutes and thigh muscles.

  • 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.
12 Minutes Full Body Workout - Squat Kick
12 mins Full Body Workout - Chloe Ting

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.

  • 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.

12 mins Full body Hiit Workout

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