The Lean & Mean Home Workout

We’re all looking for an efficient and effective workout to slip in between our schedules. The good news is that it does not take HOURS per day to burn calories and work the muscles adequately. In the long run, everybody aims to burn some body fat and increase muscle composition to have that lean and mean body that we’ve always dreamed of having. On that note, I’d like to introduce to you a workout that I have been doing for years now and has given me significant results despite hustling through a busy schedule.

This all-in-one routine targets every muscle group and will burn you decent calories by the end of the workout. All these in just under 30 minutes. If your goal is to lose body fat WHILE putting on lean muscle, this workout is definitely for you. Even better, this full body workout can be done at the comfort of your own home; so long as you have a pair of dumbbells with you.


  1. The whole circuit is made up of 7 exercises
  2. Choose a weight which you can shoulder press for about 15 reps
  3. Perform each exercise as many reps as possible for 30 seconds
  4. Rest 30 seconds in between exercises
  5. After completing the whole circuit once, rest 1 minute before proceeding to 2 more sets OR MORE

Exercise 1 – Dumbbell Thruster [At 00:13 of Video]

Starting off the circuit with this exercise will get your body warmed up and your heart rate racing. This form of thruster will work your legs and shoulders. To get a good squat depth, make sure to have your elbows touch your knees at the bottom of this movement. Breathe in on the way down and explode on your way up to the shoulder press.

Exercise 2 – Dumbbell Deadlift [At 00:34 of Video]

The deadlift will target your lower back and hamstrings. Lower the dumbbells to just below knee level and be sure to keep your back straight. One good tip to keep your back straight is by keeping your head up throughout the exercise. Breathe in on the way down and out on the way up.

Exercise 3 – Bent Over Dumbbell Row [At 00:47 of Video]

The bent over rows will improve the overall thickness and density of your back. This exercise is one of the staple that all bodybuilders and athletes do to achieve a mean back. Bend your body over to about a 90 degrees angle and have your knees slightly bent as well. While keeping your back straight, row both dumbbells up and squeeze your back at the top of the movement.

Exercise 4 – Dumbbell Curl to Press [At 00:59 of Video]

This 2-in-1 exercise works both the biceps of your arm and shoulders. Start the movement by curling up the dumbbell and squeezing your biceps. From your last position, press up the dumbbells with your shoulders in an explosive fashion. Breathe in on the curl and out on the shoulder press.

Exercise 5 – Dumbbell Tricep Kickback  [At 1:14 of Video]

This is an excellent exercise to work on your triceps and having that lean horseshoe-shaped triceps that turn heads. Take a knee and bend your body forward enough to have your arms raised to about a 90 degrees. From this starting position, push your forearms away backwards. To get the most out of this exercise, be sure to squeeze your triceps when your arm is straightened out. Do this exercise 1 set for the right arm and 1 set for the other before proceeding to exercise 6.

Exercise 6 – Dumbbell Floor Press [At 1:25 of Video]

Whether you’re a man or a woman, chest training is something everyone should incorporate because it contributes massively to your daily physical activities. Having a broader chest also improves your overall posture. The floor press is an excellent variation of the conventional bench press because it takes away the strain on the shoulders. Doing this movement on the floor also eliminates leg drive which makes this a full upper body exercise targeting the chest, triceps and shoulders.

Exercise 7 – Dumbbell Crunches [At 1:40 of Video]

Incorporating a manageable weight into the crunches will give your abs better tension and a greater burn. Weighted crunches will significantly develop your core muscles that is essential for all types of activities. Hold the dumbbell on your upper chest with both hands. Raise your upper body upwards while keeping your eyes on the ceiling. ALWAYS keep your eyes to the ceiling to avoid a bent head movement which will crank up your neck. Be sure to pause a second and tighten your abs at the top of the movement.

There you have it! In just under 30 minutes, you can get an effective workout in and even do it anywhere you like. If you’re looking to put on muscle while losing weight fast, high intensity interval trainings are the way to go!

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