35 Minute Full Body Strength Training Burn Fat and Build Muscle

If you’re looking for a fast, effective way to sculpt your body, improve strength, and burn fat, a 35-minute full body resistance training workout might be your perfect solution. Designed for both beginners and advanced fitness enthusiasts, this efficient and dynamic session targets every major muscle group using resistance training exercises that enhance muscle tone and metabolic rate.

In this post, we’ll explore the benefits of resistance training, break down a 35-minute full-body workout, offer tips for maximizing results, and explain how you can do this workout at home or in the gym. Whether you’re aiming to lose weight, build muscle, or simply stay in shape, this guide is your roadmap to getting fit in just over half an hour.

What is Full Body Resistance Training

Resistance training, also known as strength training or weight training, involves exercises that cause your muscles to contract against an external resistance. This resistance could come from free weights, resistance bands, machines, or even your body weight.

The goal of resistance training is to:

• Improve muscular strength and endurance
• Increase lean muscle mass
• Boost metabolism
• Support joint health and bone density

Benefits of Full Body Resistance Training Workouts

Incorporating full body resistance workouts into your weekly routine offers several benefits:

1. Burns Calories Efficiently

Resistance training not only burns calories during the workout but also triggers excess post-exercise oxygen consumption (EPOC)—commonly referred to as the afterburn effect.

2. Builds Lean Muscle

Unlike cardio alone, resistance training helps develop lean muscle mass, leading to a more toned appearance and improved metabolic function.

3. Saves Time

By targeting multiple muscle groups in a single 35-minute workout, you maximize your time and still get an effective training session.

4. Boosts Functional Strength

Resistance exercises mimic real-life movement patterns, improving functional strength, posture, and mobility.

5. Enhances Mental Health

Studies show that strength training helps reduce symptoms of anxiety and depression, boosting mood and self-confidence.

Structure of the 35-Minute Full Body Resistance Training Workout

This 35-minute full body workout is divided into five key sections:

1. Warm-Up (5 minutes)
2. Lower Body Resistance (8 minutes)
3. Upper Body Resistance (8 minutes)
4. Core & Stability (7 minutes)
5. Cool Down & Stretch (7 minutes)

You can perform this workout with dumbbells, resistance bands, kettlebells, or just your body weight, depending on your fitness level and available equipment.

Warm-Up (5 Minutes) Full Body Resistance Training

Start your workout by warming up your muscles and getting your heart rate up.

Warm-Up Routine:

• Jumping Jacks – 1 minute
• Arm Circles – 30 seconds each direction
• Bodyweight Squats – 1 minute
• High Knees – 1 minute
• Dynamic Lunges – 1 minute
• Hip Circles – 30 seconds each side

This warm-up increases circulation, prevents injury, and mentally prepares you for the resistance portion.

Lower Body Resistance (8 Minutes)

Focus on your glutes, quads, hamstrings, and calves with compound movements and strength-building sets.

Perform 2 Rounds:

1. Goblet Squats – 12 reps Full Body Resistance Training

Hold a dumbbell or kettlebell at chest height, keep your core tight, and squat deep.

2. Reverse Lunges – 10 reps per leg

Step back, lower your body until both knees form 90-degree angles, and return to standing.

3. Glute Bridge with Band – 15 reps

Use a resistance band around your knees, lie on your back, and press hips up, squeezing glutes.

4. Calf Raises – 20 reps Full Body Resistance Training

Stand with feet hip-width apart and raise your heels, contracting your calves at the top.

Tip: Minimize rest between exercises, but take 30 seconds between sets.

Upper Body Resistance (8 Minutes)

Train your chest, back, shoulders, and arms to develop upper-body strength and symmetry.

Perform 2 Rounds:

1. Push-Ups (or Modified on Knees) – 10-15 reps

Focus on form, keeping your body straight and lowering your chest to the floor.

2. Dumbbell Bent-Over Rows – 12 reps

Hinge at the hips, keep your back flat, and pull dumbbells toward your waistline.

3. Shoulder Press – 10 reps

Press dumbbells overhead, keeping elbows slightly in front of your torso.

4. Bicep Curl to Tricep Kickback – 8-10 reps

Combine curls with kickbacks for a compound move that blasts both arms.

Pro Tip: Choose weights that challenge you by rep 10, but allow proper form.

Core & Stability Full Body Resistance Training (7 Minutes)

Strengthen your abs, obliques, and lower back for better posture and total-body control.

Perform 2 Rounds:

1. Russian Twists – 30 seconds

Sit, lift your feet, twist side to side with or without a weight.

2. Plank Hold – 45 seconds

Engage your core and hold a straight-line position on elbows or hands.

3. Dead Bug – 12 reps per side

Lie on your back, arms and legs in the air, and lower opposite limbs with control.

4. Bird Dog – 10 reps per side

Start on all fours, extend opposite arm and leg, then switch sides.

Core stability helps reduce injury risk and improves lifting form.

Cool Down & Stretch Full Body Resistance Training (7 Minutes)

Don’t skip this final phase—it helps you recover faster, reduce muscle soreness, and increase flexibility.

Stretch Routine:

• Standing Forward Fold – 1 minute
• Quad Stretch (each side) – 1 minute
• Shoulder Cross-Body Stretch – 1 minute
• Chest Opener (hands behind back) – 1 minute
• Seated Hamstring Stretch – 1 minute
• Cat-Cow Stretch – 1 minute
• Deep Breathing – 1 minute

Focus on slow, deep breaths to lower your heart rate and promote relaxation.

Sample Weekly Full Body Resistance Training Schedule

Incorporate this 35-minute full body resistance workout into a broader fitness routine:

Day	Workout
Monday	35-Min Full Body Resistance Training
Tuesday	Light Cardio or Active Recovery
Wednesday	35-Min Full Body Resistance Training
Thursday	Yoga or Mobility
Friday	35-Min Full Body Resistance Training
Saturday	Cardio or HIIT
Sunday	Rest

This approach allows you to train 3 days per week, giving your muscles time to recover and grow.

Equipment Options For Full Body Resistance Training

Don’t worry if you don’t have access to a full gym. Here are equipment swaps:

Gym Equipment	At-Home Alternative
Dumbbells	Resistance Bands or Water Bottles
Weight Bench	Stability Ball or Floor
Kettlebells	Backpack with Books
Barbell	Heavy Resistance Bands

Adjust the resistance to match your fitness level. The goal is progressive overload—gradually increasing intensity over time.

Tips to Maximize Your Full Body Resistance Training Results

1. Focus on Form

Quality beats quantity. Avoid rushing through reps. Maintain proper alignment and control.

2. Track Your Progress

Write down the weights you use and reps completed. This will help you increase resistance as you get stronger.

3. Stay Consistent

Aim for at least 3 sessions per week to see visible strength and body composition changes within a few weeks.

4. Combine with Nutrition

For fat loss or muscle gain, complement your training with a balanced diet rich in protein, healthy fats, and complex carbs.

5. Get Adequate Rest

Muscles grow and recover during rest—not during the workout. Sleep at least 7–8 hours each night.

Who is This Workout For?

This 35-minute full body resistance training workout is ideal for:

• Busy professionals looking for time-efficient workouts
• Beginners learning how to train their full body effectively
• Intermediate/Advanced lifters on a deload week or short on time
• Anyone who wants to build strength, lose fat, and improve endurance

With modifications for all fitness levels, you can adapt this workout to suit your goals and ability.

Strength in 35 Minutes

You don’t need hours in the gym to get strong and fit. A consistent 35-minute resistance training routine can provide the results you’re looking for—whether it’s building muscle, torching fat, or enhancing functional fitness.

By engaging all major muscle groups, challenging your endurance, and staying consistent, this full-body routine can become a cornerstone of your weekly workout plan.

So grab your weights, carve out 35 minutes, and start transforming your body—one rep at a time!