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2 Total Body Workouts to Put Your Body in the Fat-Burning Zone All Day

By November 23, 2017 April 11th, 2019 No Comments

When it comes to training, everyone has different goals. Some want to achieve more muscular physique or build lean muscle others want fat loss, or even just to maintain what they’ve got. Most people are accustomed to working only one muscle group when they hit the weight room.

However, unless you’re a bodybuilder who’s been in the game for 25 years, working only one muscle group per gym session is not the most effective use of your time when your goal is fat loss.

Fat loss can be achieved by utilizing EPOC (excess post-exercise oxygen consumption) where there is an afterburn effect.

According to, “EPOC turns your body into a calorie-burning machine with an additional 24 to 36 hours of elevated calorie consumption.” Additionally, the more muscle you obtain, the more fat you will burn. encourages this statement as they explain that “studies show lifting heavy can lead to excess calorie burn for up to 36 hours post exercise.” Lifting heavy can also help you stay lean if that is your goal other than fat loss.

In order to achieve EPOC, perform total body exercises that recruit multiple muscle groups at once and force your heart rate up with short rest periods. Why? Each full body workout will be working every muscle group in the body and full body workouts allow you to workout with the greatest frequency with enough time to recover before your next session.

Let’s discuss two types of total body workouts. For the sake of this discussion, we’ll refer to them as lower volume compound (LVC) workouts and depletion workouts.


The LVC workout is a reduced-volume workout that requires heavier weights to complete.

Workout 1

Exercise Set/ Reps
Barbell Squat 3 sets/ 5-6 reps
Barbell Bench Press- Medium Grip 3 sets/ 5-6 reps
Bent Over Barbell Row 3 sets/ 6-8 reps
Upright Barbell Row 3 sets/ 6-8 reps
Crunches 3 sets/ 8-10 reps

Workout 2

Exercise Set/ Reps
Barbell Deadlift 3 sets/ 5-6 reps
Barbell Incline Bench Press- Medium Grip 3 sets/ 6-8 reps
Wide-Grip Lat Pulldown 3 sets/ 6-8 reps
Lateral Raise- With Bands 2 sets/ 6-8 reps
Standing Calf Raises 2 sets/ 8-10 reps
Superman 2 sets/ 8-10 reps


The depletion workout is a higher-volume session performed in circuit-style. That means do one of each exercise before you proceed to the next.

Exercise Set/ Reps
Leg Press 2 sets/ 10-15 reps
Barbell Bench Press- Medium Grip 2 sets/ 10-15 reps
Seated Cable Row 2 sets/ 10-15 reps
Barbell Shoulder Press 2 sets/ 10-15 reps
Barbell Lunge 2 sets/ 10-15 reps
Butterfly 2 sets/ 10-15 reps
Wide-Grip Lat Pulldown 2 sets/ 10-15 reps
Side Lateral Raise 2 sets/ 10-15 reps
Standing Calf Raises 2 sets/ 10-15 reps
Dumbbell Bicep Curls 2 sets/ 10-15 reps
Pushups 2 sets/ 10-15 reps
Hanging Leg Raise 2 sets/ 10-15 reps

The next time you hit the gym, think about how you can incorporate these into your next training session and really kick that body into high burning gear!