6 Total Body Moves That Burn Fat And Build Muscle At Home
6 Total Body Moves That Burn Fat And Build Muscle At Home
My 30 Minute At Home Workout Routine For Busy Women
Anyone that’s followed me for a while will know that I looked and felt very different in 2023. I was at my peak weight, and also peak unfit-ness.
Between juggling work, family, friends, and to be honest - just enjoying everything about life from wine to cheese, cake to chips, I piled it on. And finding time to work out felt like an impossible task.
I came back from a trip around Europe like a plump little gnocchi who struggled up the hills and stairs in Italy and Greece, and knew I had to change my routine.
While nutrition was absolutely key to my fat loss, it’s been the workouts that have been a game changer, especially for my mental health. As I workout more, the more I have become obsessed with working out not to lose fat, but to be strong for the future.
I’ve learnt just how important building muscle is as we get older, to keep us mobile, physically independent and to live longer!
Not being a big gym person, a big part of my journey has been to incorporate things I can do at home, with just a few free weights, in just 20-30 minutes. These 6 simple moves are super effective - they target all the right muscles in a magic combination of fat burning and muscle building.
They’re simple to master, easy to modify, and require no fancy equipment. And yes, you can absolutely do them in your living room, bedroom, or anywhere that works for you!
View my post here: https://www.instagram.com/p/DGaA9k2TEQP
1. Squats: The King of Lower Body Moves
Squats are a game-changer for your legs, glutes, and core. Plus, they’re one of the best moves for boosting metabolism (the more muscle mass you build, the better for your metabolism). AND they’re one of the most functional moves you can do, that will serve you well as you get older to keep you mobile and independent.
You don’t need weights to start—your body weight is enough to get you going.
How to do it:
Stand with your feet shoulder-width apart, toes slightly pointing outward.
Push your hips back (like you’re about to sit in a chair), and lower yourself down as if you’re sitting, keeping your chest lifted.
2. Dumbbell Shoulder Press: Upper Body Strength and Shoulder Development
This move is a classic and highly effective shoulder exercise that works the deltoids (front, middle, and rear) while also engaging your triceps and upper chest. It's straightforward and easy to execute, making it a great option for a home workout.
Stagger your stance (stand with one leg back instead of both side by side) to help take pressure off your lower back.
How to do it:
Sit or stand with a dumbbell in each hand at shoulder height.
Press the dumbbells overhead, fully extending your arms.
Lower the dumbbells back down to shoulder height and repeat.
3. Lunges: Great for Legs and Balance
Lunges are an excellent lower-body move that works the quads, hamstrings, and glutes. They’re also great for improving balance and stability, which becomes more important as we age.
How to do it:
Stand tall with feet hip-width apart.
Step forward with one leg and lower your body until both knees are at 90 degrees.
Push through the front heel to return to standing, then switch legs.
5. Deadlifts: Strengthening the Posterior Chain
Deadlifts are fantastic for targeting the posterior chain—the muscles along your back, hamstrings, and glutes. They also engage your core and can improve posture by strengthening the muscles along your spine.
How to do it:
Stand with your feet hip-width apart, holding a dumbbell or kettlebell in front of your thighs.
Keep a slight bend in your knees and hinge at your hips (stick your booty out), lowering the weight toward the floor while keeping your back flat.
Squeeze your glutes and hamstrings to return to standing.
6. Dumbbell Thrusters: Total-Body Power Move
The Dumbbell Thruster is a full-body exercise that combines a squat with an overhead press, making it incredibly efficient for building strength, endurance, and burning calories. I get puffed doing these, so it’s a fantastic cardio + muscle building exercise!
How to do it:
Start in a squat position with a dumbbell in each hand, held at shoulder height.
Perform a squat by lowering your hips back and down, keeping your chest lifted.
As you rise from the squat, press the dumbbells overhead, fully extending your arms.
Lower the dumbbells back to shoulder height as you descend into the next squat.
6. Abdominal Twists: Strengthen the Core and Obliques
These Twists are a great way to target your abdominal muscles, especially the obliques. This move helps build core strength and can be done with or without a weight to match your fitness level.
How to do it:
Sit on the floor with your knees bent and feet flat, holding a weight or medicine ball in front of you.
Lean back slightly, keeping your spine straight, and twist your torso to the right, bringing the weight beside your hip.
Return to center, then twist to the left. Keep alternating sides for the desired number of reps.
Making the Routine Stick: Tips for Success
The secret to making this workout routine work for you is consistency. But with a busy schedule and the challenges of perimenopause, it can sometimes feel hard to stay on track. Here are some practical tips to help make this routine easier to follow and integrate it into your life:
Set a Regular Time
Consistency is key! Pick a time that works best for you—whether it’s in the morning before the chaos begins or in the evening when things settle down. Treat it like an appointment on your calendar that you can’t miss.Prepare Ahead of Time
Lay out your workout clothes the night before or pack a gym bag. The less you have to think about when it’s time to work out, the better. Preparation makes it easier to get started and reduces the chances of skipping your session.Split Your Workout Across the Day
If 20-30 minutes feels like too much all at once, split it up. You can do one or two exercises in the morning, and the rest in the evening. It still adds up to a solid workout, and breaking it up might feel less overwhelming.Aim for 2-3 Times a Week
Aim for 2-3 workout sessions per week if you’re just starting out. This keeps it manageable while still allowing for progress. You don’t need to work out every day—just be consistent with your 2-3 sessions and build from there.Track Your Progress and Celebrate Small Wins
It’s easy to get discouraged if you don’t see results right away. Celebrate the small victories: feeling more energised, getting through a full set, or mastering a new move. Tracking progress will keep you motivated.
The Bottom Line
You don’t need a gym membership or tons of equipment to get a solid workout in—just a little space, some time, and a few key exercises. These six moves are my go-to’s for staying strong and fit at home, and I hope they help you stay on track too. Remember, burning fat and building muscle doesn’t have to be complicated—it’s about making time for yourself, moving your body, and building strength that lasts.
Check out my Instagram for videos of each exercise, and feel free to share your favorite moves with me in the comments below. Let’s get stronger, together!