Basic Body Burn


Basic Body Burn is a full body work-out designed for beginners. Don’t let it’s simplicity fool you though. You will definitely feel the burn, especially if you haven’t worked out in a long time! In fact, it is easily modified for those at a higher fitness level as well just by increasing reps or sets or by altering the movement. So feel free to keep this one in your rotation even as you advance.

For optimal results, keep your heart rate in the fat-burning zone by exercising at a level thats right for you throughout the work-out.


A set of dumbbells (5 lb, 8 lb or 12 lbs depending on fitness level), optional
A mat, optional
Heart rate monitor, optional


1 min high knees in place
30 sec jumping jacks
30 sec butt kicks
30 sec squats
30 sec mountain climbers

*Note: Always listen to your body and modify exercise for your current fitness level.


*Minimum 30 seconds per stretch
Sitting hamstring stretch
Butterfly groin stretch (no bouncing)
Lying hip stretch
Standing quad stretch
Standing calf stretch
Behind the head shoulder stretch
Cross the body shoulder stretch


20 body weight squats. (Keep body weight in heels)
10 push ups with knees down
20 walking lunges
10 dumbbell rows (can use a gallon milk jug if dumbbells not available)
15 second plank (increase time as you advance in level)
30 jumping jacks
Repeat for 3 rounds

Cool Down

2 min walk in place (hands above the head if needed)

Repeat Stretch

Add extra stretches as desired.
Check out this chart for additional stretches.

All done!

You did it! Great work. Make sure and drink plenty of water!

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