38-Minute Total Body Weighted Workout for Weight Loss


This Move-For-Joy session is a great, total body workout that is designed to build strength and help with weight loss. Lifting heavier weights burns more calories both during your workout and after so your body burns more calories total over the course of the day. So get strong, get toned and lose fat in the process. You can do this workout 1x per week and as you do it week after week, you will notice that you are gaining strength as your weights start feeling lighter and lighter. :)


Printable Workout


  • 10 ball crunches

  • Single leg squat touch down x 10 per leg

  • Squat jumps forward, back, side, side x 12


  • SMR calves

  • SMR TFL/IT band

  • Active seated calf stretch

  • Active supine bicep femoris stretch


Workout Structure: exercises 3x through with a 1-min break between sets. Heavier weights and fewer reps. Go through as fast as possible while maintaining form to get a little cardio benefit as well.

  • 1-arm chest press on ball or floor x8/arm

  • Pushup with rotation x10

  • Bent over row x8

  • Ball shoulder combo (side raise, front raise) x 10

  • Goblet squat x8

  • Side lunge to balance x10/side

Cool Down

  • SMR TFL & thoracic spine

  • Static kneeling hip flexor stretch

  • Static lat stretch

Equipment You'll Need

  • Heavier set of weights (ideally adjustable)

  • Fitness ball (optional)

  • Optional exercise mat

  • Foam roller or small ball for SMR (trigger point)


Make it Playful With Music

Make your Move-For-Joy session more fun with music. Links to a few of my favorite playlists are below. Use mine or create your own.


Move For Joy Suggestions

  • Remember, you can switch out any cardio/HIIT interval for a dance party--your body can burn up to 300 calories/hour dancing--so if burpees aren't your thing, bust a move.

  • Make this Move-For-Joy session your own by speeding up or slowing down your pace to the beat of the music. Varying your speed of abs or lunges or whatever move makes it more fun and the variety keeps it interesting. 

  • Do your own favorite move. If something I'm doing in the video doesn't work for your body, do something else. As long as you are moving you are doing your body good!


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