Skip to content

This 5-Minute Full-Body Blast Will Pack on Muscle and Melt Fat Fast

Are you ready to sweat? Buckle up.

If you're not afraid of breaking a sweat and you're looking to burn lots of fat in a super-short amount of time, it's essential that you do some form of strength training, whether it's using dumbbells, kettlebells, barbells, or machines. Consider it a bonus that these tools will also help you build muscle and—if used in the morning—will ramp your metabolism for the rest of the day.

If this all sounds appealing to you, you're in luck. The workout that follows is a hardcore, total-body fat-melter that utilizes a series of compound movements that target your back, chest, shoulders, arms, legs, and core. When done correctly, it will challenge your strength, stability, and muscle endurance. It's the total package, and will leave you feeling totally satisfied—and likely in a pool of your own sweat—by completion.

The only things you'll need? A pair of dumbbells and 5 minutes.

Here's how it works: Grab your dumbbells, set a timer for 5 minutes, and perform each exercise back-to-back with minimal rest in between. If done right, you should be sweatin' hard. And if you want even more of a challenge, repeat for 3-4 more sets afterwards.

(Remember: If there are moves here you like, I'd advise you to continue doing them, because these are all compound lifts that use your larger muscle groups, and I believe that they should be a mainstay of any fit person's training.) So read on, and for more great workouts you should try now, don't miss The Secret Exercise Trick for Flatter Abs After 40.

Dumbbell Renegade Row + Pushup (x6-8 reps each arm)

1 dumbbell renegade row and pushup

Start by getting into a pushup position with a wide stance holding both dumbbells. Keeping your core tight and glutes squeezed, row one dumbbell towards your hip, squeezing your lat hard. Return to starting position, then row with the other arm.

Once you've finished rowing with both arms, perform a pushup by lowering yourself under control, then pushing yourself back up, flexing your chest and triceps to finish. For more great workouts, learn why These 5-Minute Exercises Will Make You Sleep Like a Teenager.

DB Arnold Press (x8-10 reps)

2 DB arnold press

Grab your dumbbells and hold them up at shoulder-width with both hands facing you. Rotate your palms and elbows back towards you and press the weight up in a smooth motion. Flex your shoulders at the top, then reverse it back to starting before performing another rep.

Dumbbell Lateral Lunges (x10 reps each leg)

3 DB lateral lunges

Holding both dumbbells by your side, step out laterally with one leg while pushing your hips back. One dumbbell should be outside and inside the leg you step out with.

Lower yourself under control, allowing the trailing leg to be completely straight. Get a stretch in your adductor (the muscle on the inside of your thigh) of the trailing leg, and then push through the heel of the workout leg to get back into starting position before stepping out with the other one.

Dumbbell Windmill (x5 reps each side)

4 DB windmill
Tim Liu, C.S.C.S.

Start the exercise by taking a dumbbell and pressing it over your head, locking out your arm. Spread your feet out just outside of shoulder-width with the toes pointed away from the working arm.

Keeping your core tight and chest tall, push your hip towards the direction of your locked-out arm while reaching down towards the ground with your other hand. During the movement, be sure to maintain eye contact with your arm. Keep the arm with the weight in it high at all times.

Go down as far as you can without compensating with your lower back, then drive your hips forward to return to starting position. Perform all prescribed reps before switching hands. (If you need a visual for this one, see this video.) And for more life-changing exercise advice, see here for the Secret Exercise Tricks for Keeping Your Weight Down for Good.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim