Two Week Shred Workout Challenge Full Body Weight Loss Workout

In this edition of our two-week shred workout challenge to lose weight, we’ll take you through one of the most demanding but rewarding exercise challenges out there – a full-body workout. This program isn’t focused on any particular muscle group or body part, but it is rather aimed at helping you to lose weight in a shorter period of time.

In this article, we’ll break down a comprehensive full-body workout to help you lose weight. We’ll also share some tips on how to get the most out of the program and answer some of your most pressing questions.

To get the most out of this workout, you will need comfortable workout clothes, running shoes, a workout mat and water to stay hydrated.


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If you’re crunch on time and have never been able to find enough time to go to the gym or workout, you will be best served by this article. The reason is that you can complete this exercise from the comfort of your home in under 15 minutes. This way, you can keep up with your exercise routine, without compromising your other daily activities.

If you’re ready to get started, here are 10 high-intensity exercises you can get started on. For more exercises, I have included a full workout video towards the end of this article with more exercises. You will also be able to see how each exercise is done visually.

Also in the body of this article, you will find workout illustrations and workout notes you can print out to save in your workout binder or tape to your wall for a faster workout routine. This way, you don’t have to go online or turn on any electronic devices before working out. You can simply grab the workout note you would like to work on for that day and get started!

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1. Overhead Jumping Jacks – 1 set, 30 secs

Jumping jacks are a great full-body motion that is great for burning calories.

  • Start in a standing position with your feet together and your arms by your side.
  • 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.
  • Repeat this exercise for 30 seconds.
Overhead jumping Jacks - beginners workout

2. Reverse Lunge Kick – 1 set, 30 secs on each side

Reverse lunge kicks are great for your core, glutes, and hamstrings.

  • Start by standing upright with your hands at your hips.
  • Take a large step backward with your right foot.
  • At the same time lower your hips until your left thigh is parallel to the floor and your left knee is directly over your ankle.
  • Your right knee should be bent at an almost 90-degree angle and pointing toward the floor with only the balls of your feet touching the floor.
  • Return to the standing position by pushing your left heel into the floor and bringing your right leg forward.
  • At the end of the motion add a front kick with the returning leg.
  • Repeat this exercise for 30 seconds on both sides.
 Reverse Lunge Kick - rapid weight loss workout

3. Burpees – 1 set, 30 secs

Burpees are a great way to exercise both your upper and lower body.

  • Start in a standing position with your feet shoulder-width apart.
  • Lower yourself into a squat and place your hands on the floor.
  • Kick or step out with both your feet to enter a high plank position.
  • Return to a squat by pulling your feet in and then return to the original standing position.
  • Repeat this exercise for 30 seconds.
Burpees - high intensity workout

4. Reverse Plank Tap – 1 set, 30 secs

This is a variation of the plank which works well on the glutes, hamstrings, and core.

  • Start in a reverse plank position by sitting on the floor with your legs fully extended.
  • Place your palms on the floor slightly more than hip-width apart and lift your hips into the air. Your body should form a straight line from feet to torso with your face looking towards the ceiling.
  • Make sure your hips are raised while you bend your right knee to about 90 degrees, and tap your right toes on the ground.
  • Extend your right leg back to the starting position, and repeat the motion with your left leg.
  • Repeat this exercise for 30 seconds.
Reverse Plank Tap - Full body Workout to Lose Weight

5. Cycles – 1 set, 30 secs

This exercise is great for your abs, core, and legs.

  • Sit with your weight on your sit bones by leaning backward at a 45° angle and lift your feet slightly off the ground.
  • Place your arms behind you for balance and lift both legs slightly off the ground.
  • Alternate between fully flexing and extending your right and left legs. Remember to keep your core engaged throughout.
  • Repeat this motion for 30 seconds.
Cycles - legs, abs and core workout
Chloe Ting Full body Workout to Lose Weight

6. Mountain Climber – 1 set, 30 secs

Remember to keep your core engaged throughout this exercise.

  • Start with a high plank position with your back straight, abdominal muscles fully engaged, your hands underneath your shoulder, and your head neutral.
  • Bring your right knee forward underneath you as close to your left arm as possible while tightening your core.
  • Return to the starting position and repeat the process with your left knee and right arm.
  • Repeat the process for several sets and remember to control your breathing and engage your core muscles.
  • Repeat this exercise for 30 seconds.
Mountain Climber - HIIT workout to lose weight

7. Reach Through – 1 set, 30 secs

This is a great variation of a crunch that works out your shoulders too.

  • Start by laying on the ground with your back flat against the floor and your knees bent so the bottom of your feet are flat against the ground too.
  • Extend both arms above your head and then bring them forward over your head to reach between your legs.
  • Engage your core and perform a crunch as your arms reach between your legs.
  • Return to the starting position.
  • Repeat this exercise for 30 seconds.
Reach Through - Full body Workout to Lose Weight

8. Curtsy Lunge – 1 set, 30 secs

This is a combination of two great exercises which help you work out your outer and inner thighs, the lateral lunge and curtsy lunge.

  • 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.
  • Perform this same motion with the opposite leg.
  • Repeat this exercise for 30 seconds.
Curtsy Lunge - Full body Workout to Lose Weight

9. Plank to Squat – 1 set, 30 secs

If you’re looking for a truly challenging full-body exercise then this is for you.

  • Start in a high plank position with your feet about shoulder-width apart and your hands at the same width.
  • Hold this position for a moment and then jump into a squat by bringing your legs forwards from underneath you.
  • Hold the squat for a moment.
  • Return to the starting position.
  • Repeat this exercise for 30 seconds.
Plank to Squat - Full body Workout to Lose Weight

10. Reverse Crunch Variation – 1 set, 30 secs

Reverse crunches are super effective because they primarily target the abs and don’t cause any strain on your upper spine.

  • Lie down with your back flat against the ground, your arms by your sides, and your hips flexed so your thighs are perpendicular to the floor.
  • Flex your knees to about a 90° angle to your thighs making them almost parallel to the floor.
  • Exhale slowly through your nose while contracting your core muscles and slowly bring your knees towards your chest by lifting your hips as far off the floor as you can while keeping your upper back flat against the floor.
  • Hold this position for 2-3 seconds then slowly return to the starting position.
  • Repeat this exercise for 30 seconds.
Reverse Crunch Variation - Full body Workout to Lose Weight

For the video instruction on how to effectively perform this workout, please take a look at Chloe Ting’s popular Two Weeks Shred Challenge workout video.

Tips on How to Get the Best Out of Your Two-Week Program

Here are some tips to help you get optimal results with our ultimate two-week full-body workout weight loss program.

a. Your Diet Is Key

Exercise is great, but without focusing on your diet you won’t get the best results. Cut down on your total calories and focus on healthy alternatives with high fiber content, healthy fats, and tons of protein. Cut down on processed sugars and remember to stay hydrated.

b. Focus on Compound Exercises

Compound exercises are the best for weight loss because they work out more muscle groups and therefore burn more calories. They also mimic functional movements which we perform every day, making them great for your balance and posture too. Remember to focus on your form and engage your muscles throughout the workout.

c. Add Some Challenges to Your Workout

Your body is surprisingly good at adapting to challenges, so it’s important that you push yourself a bit more with each workout. Add some resistance training with resistance bands or free weights. You can also use medicine balls, ankle weights, or add plyometric exercise routine to your workout.

 Plyometric exercises are cardio exercises that involve jumping or explosive movement, which gets your heart racing and sweating quickly. Examples of plyometric exercises includes, skipping, jumping rope, hopping, lunges, jump squats, and clap push-ups

d. Get Enough Sleep

Sleep is important for both exercising and losing weight. It helps your muscles recover and grow, while at the same time promoting healthy weight loss. Several studies have linked poor sleeping patterns to difficulties in losing weight and even unhealthy weight gain.

e. Be More Active

Weight loss and physical fitness involve more than spending half an hour working out every day. It’s a constant action that should be a part of your everyday life. So walk more, stand more, dance more, and add a bit of motion to everything you do. You can monitor your daily activities with a smartwatch such as an Apple watch.

Frequently Asked Questions about Weight Loss

  • Can you lose weight in a specific part of your body?

The best way to lose weight is through full-body workouts that can help you lose weight all over your body. It’s also crucial that you maintain a healthy diet, so that your workout routine can be more effective.

  • Why are compound exercises the best for weight loss?

Compound exercises are the best exercise for weight loss Because they recruit more muscle groups and burn more calories than isolation exercises.

Compound exercises are exercises that work multiple muscle groups at the same time. For example, a squat works the quadriceps, glutes, and calves.

  • How much weight can you realistically lose in two weeks?

With a healthy eating and exercise habits, you can expect to lose about 1-2 pounds per week, which means that you can expect to lose up to four pounds in two weeks.

Final Thoughts

Though this is a two-week program, your journey towards weight loss and physical fitness is lifelong. Remember that the goal isn’t just to achieve a certain weight or body type, but to wake up everyday happier and healthier.

Chloe Ting Full body Workout to Lose Weight
Workout to Lose Weight


I am a fitness enthusiats who is passionate about exercising, eating well and living a healthy lifestyle. Come along with me as I share some of my favourite exercise and fitness tips with you.

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