Best 45-Minute Full Body Weight Loss Workout (Complete Guide)

If you’re looking for a workout that burns maximum calories, strengthens your entire body, boosts metabolism, and delivers noticeable results, a 45-minute full body weight loss workout is one of the most effective routines you can do. It’s long enough to push your heart rate, intense enough to stimulate fat burning, and balanced enough to target every major muscle group. Whether you’re working out at home or at the gym, this structured 45-minute routine blends strength training, metabolic conditioning, cardio intervals, and core work—the four key components of sustainable weight loss.

In this complete guide, you’ll learn why 45-minute workouts are so powerful, how to structure your session, the exact exercises to include, and pro tips to maximize results. If your goals include burning fat, leaning out, building strength, and improving conditioning, this routine is for you.

Why a 45-Minute Full Body Workout Is Ideal for Weight Loss

A 45-minute session strikes the perfect balance between duration and intensity. Too short, and your body doesn’t have time to reach peak calorie burn. Too long, and your energy drops, which may reduce performance.

1. Optimal Calorie Burn Window

Most people hit their calorie-burning peak between 20–40 minutes of training. Extending the session to 45 minutes ensures you stay within fat-burning zones long enough to maximize metabolic effects.

2. Combines Strength + Cardio for Higher Fat Loss

Full-body workouts naturally activate large muscle groups—legs, back, core, chest—which require more oxygen and energy. When combined with cardio intervals, your heart rate stays elevated, driving higher total calorie burn.

3. Increases EPOC (“Afterburn Effect”)

After a challenging full-body session, your metabolism remains increased for hours. This is known as excess post-exercise oxygen consumption, helping your body burn fat even after the workout ends.

4. Efficient for Busy Schedules

You don’t need two-hour gym sessions. A focused 45-minute routine is long enough for results but short enough to fit into any schedule.

Structure of the Best 45-Minute Full Body Weight Loss Workout

This workout is structured for maximum fat loss, muscle activation, and continuous calorie burn. Here’s the breakdown:

• Warm-up: 5 minutes
• Block 1 – Full Body Strength: 12 minutes
• Block 2 – Metabolic Conditioning: 10 minutes
• Block 3 – High-Intensity Cardio Intervals: 10 minutes
• Core Finisher: 6 minutes
• Cool Down: 2 minutes

This format prevents plateaus, keeps your heart rate elevated, and challenges multiple systems simultaneously.

45-Minute Full Body Weight Loss Workout (Follow Along)

Below is the full routine—no equipment required, but dumbbells can increase the challenge.

Warm-Up (5 Minutes)

A proper warm-up prepares your muscles and joints, elevates your heart rate, and prevents injury.

Perform each for 45 seconds with 15 seconds transition:

1. March or Jog in Place – Activate the lower body and increase blood flow.
2. Arm Circles + Chest Openers – Loosen shoulders and upper back.
3. Hip Openers + Leg Swings – Improve mobility and stride length.
4. Light Squats – Prime the legs and glutes.
5. Walk-Outs – Warm up the core, back, and hamstrings.

Block 1: Strength Training (12 Minutes)

Strength training is essential for weight loss because it increases muscle mass and metabolic rate. Perform 4 exercises, each for 45 seconds on / 15 seconds rest, repeating the entire circuit 3 rounds.

1. Squat to Press Full Body Weight Loss Workout

Full-body movement engaging quads, glutes, shoulders, and core.
If using dumbbells, press overhead as you rise.

2. Bent Over Rows

Targets the back, lats, and rear shoulders.
Increases posture strength and upper body conditioning.

3. Reverse Lunges

Alternate legs to work glutes, hamstrings, and quads while improving balance.

4. Push-Ups Full Body Weight Loss Workout

A classic compound movement that strengthens the chest, arms, and core simultaneously.

This circuit builds lean muscle, ignites calorie burn, and sets your body up for more intense blocks ahead.

Block 2: Metabolic Conditioning (10 Minutes)

Metabolic conditioning combines resistance and quick-paced movement to drive heart rate higher.

Perform 5 exercises, each for 40 seconds on / 20 seconds rest:

1. Dumbbell Swings or Hip Hinge Swings

Explosive hip movement improves power and burns high amounts of calories.

2. Mountain Climbers Full Body Weight Loss Workout

Targets the core while elevating heart rate for cardio conditioning.

3. Alternating Step-Back Deadlift

Strengthens the legs and glutes while improving mobility and single-leg stability.

4. Tricep Dips or Plank Step-Outs

Both options activate upper body endurance and core engagement.

5. Speed Squats Full Body Weight Loss Workout

Fast-paced but controlled squats build explosiveness and metabolic output.

After this round, you’ll feel your heart rate elevated and muscles fully activated.

Block 3: High-Intensity Cardio Intervals (10 Minutes)

This section focuses purely on fat-burning cardio using short bursts of high intensity.

Perform 30 seconds work / 15 seconds rest for each exercise. Repeat the circuit twice.

1. Burpees Full Body Weight Loss Workout

Burns calories quickly and activates every major muscle group.

2. High Knees

Improves cardio endurance and core activation.

3. Plank Jacks Full Body Weight Loss Workout

A hybrid core-and-cardio drill that strengthens abs while elevating the heart rate.

4. Jump Squats (or power squats)

Boosts lower-body power and fast-twitch muscle recruitment.

5. Fast Feet to Hop

Enhances foot speed, coordination, and explosiveness.

This cardio block is the fat-burning centerpiece of the workout.

Core Finisher (6 Minutes) Full Body Weight Loss Workout

Core finishers help tighten the midsection, build stability, and reinforce fat-loss training.

Perform 3 exercises, each for 45 seconds on / 15 seconds rest, repeating twice:

1. Leg Raises

Targets lower abs and builds deep core strength.

2. Russian Twists

Strengthens obliques and rotational core muscles.

3. Plank Hold Full Body Weight Loss Workout

Trains stability, posture, and core endurance.

Finishing with the core ensures a balanced workout and increased calorie burn.

Cool Down (2 Minutes)

Lower your heart rate and reduce muscle tension.

• Hamstring stretch
• Chest opener
• Quad stretch
• Deep breathing

Benefits of a 45-Minute Full Body Weight Loss Workout

1. Maximizes Fat Burning

Because you’re engaging multiple muscle groups continuously, calorie burn is significantly higher than isolated workouts.

2. Saves Time

This routine gives you strength, cardio, and conditioning all in one session—saving you hours per week.

3. Builds Long-Term Lean Muscle

Lean muscle increases your metabolism and boosts resting calorie burn.

4. Improves Endurance & Stamina

Cardio intervals increase cardiovascular health while strength moves improve stamina and muscular endurance.

5. Great for All Fitness Levels

Beginners can modify movements; advanced users can scale with heavier weights or faster tempo.

Tips to Maximize Full Body Weight Loss Workout Results

1. Use Progressive Overload

Every 1–2 weeks:

• Increase weights
• Increase reps
• Increase duration
• Reduce rest periods

2. Prioritize Compound Movements

Exercises like squats, rows, lunges, and push-ups burn more calories and build more strength.

3. Stay Hydrated

Even slight dehydration reduces performance and calorie burn.

4. Eat High-Protein Meals

Protein helps maintain muscle and increases thermogenesis.

5. Train Consistently

Aim for 3–4 sessions per week for best weight loss results.

Sample Weekly 45-Minute Full Body Weight Loss Workout Schedule

Day	Workout
Monday	Full Body 45-Minute Routine
Tuesday	Light cardio or yoga
Wednesday	Repeat full-body workout
Thursday	Rest or low-impact mobility
Friday	Full Body 45-Minute
Saturday	Optional: HIIT, walking, cycling
Sunday	Rest

Consistency is the key to long-term results.

Who Is This Full Body Weight Loss Workout Perfect For

This workout is ideal if you want to:

• Lose weight
• Boost full-body strength
• Burn high calories
• Gain muscle tone
• Improve core strength
• Train at home with limited equipment
• Build a sustainable fitness routine

The Best 45-Minute Full Body Weight Loss Workout Works Because It’s Balanced

A 45-minute full body weight loss workout is one of the most effective, efficient, and sustainable ways to transform your body. It blends strength, cardio, conditioning, and core stability into one session to elevate your metabolism, burn fat, and sculpt lean muscle. Whether you’re short on time or want a powerful, no-nonsense routine, this workout delivers results.

Looking to mix up your routine or gradually build up your fitness level? Check out our The Best Full Body Workout Routine for an efficient full-body plan that fits into any schedule. If you prefer lighter sessions or are just starting out, our Beginner Cardio Workout Routine: A Guide to Get Started gives you a gentle, beginner-friendly cardio option to support fat loss and endurance. For those who love to lift and build muscle while burning calories, the Ultimate 5-Day Dumbbell-Only Workout Plan for Women offers a structured weekly plan to tone and sculpt. Want variety? The 3-Day Dumbbell Full Body Training Guide is a perfect option for busy schedules, blending strength and conditioning across three short sessions. Finally, if you’re looking for fat-loss–focused workouts, our Best Full Body Fat Loss Workout For Women delivers a detailed routine tailored to help women shed extra pounds and build lean muscle.