Free 20-Minute Total Body Conditioning Workout for Overweight/Obese Women


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  Free Total body workout fat-loss #overweight #obese #woman


If you are overweight/obese and you want to lose fat – these workouts are for you. This workout is a sweat fest, calorie scorcher and it’s tough.  I keep the workouts tough for a few reasons.  I have always trained beyond my level.  It has gotten me stronger faster.  I have found that things that challenge us, make us stronger (mentally and physically) and fitter.  It’s a must, you have to do things that are hard.  It is tough to lose a lot of weight.  My fat-loss training workouts and “non-plan” nutrition plan are for those who are ready to lose fat, get lean and stay lean forever.  This is a lifestyle change, that when adopted, will change your life.

For ultimate fat-loss, do this workout first thing in the morning (before you eat anything) and don’t eat for at least 2 hours after the training session.  You can drink water or BCAA’s for extra energy and to help you to get through your fast (personally I think water is the optimal especially when you are starting).


Make sure you stay hydrated throughout the day.  The goal is to drink 4 full containers of water (a total of 1 gallon).  The water is essential.






Set of Medium and Heavy Dumbbells – I used 10 and 15 lbs.

Interlocking Foam Mats

Water in a 1 L water Bottle (You want to drink four of them in the day).

Heart Rate Monitor

Interval Timer

Playlist with your favorite tunes




20-Minute Full Body Workout for Overweight and Obese Women

Make sure to keep this workout mega-intense.  No breaks during exercises.  This is important.  It’s hard, as you will see me struggling, but it’s necessary.  This workout works your entire body, so be prepared.

You need to use the heaviest weight that you can safely lift.  With short workouts, it’s important to train your muscles to failure.  When the weight becomes too easy (you are not failing within the exercise), it’s time to move up to the next size.



Set your timer for 20 minutes.  Make sure to do a warm up and cool down.  The warm up and cool down are just as important as the workout.  We are going to do 10 of each exercise the first round, then 12 of each exercise the second round, 14 the third round and so on until our timer goes off.  🙂

Stop where ever you are in the workout and record how far you get.  Going a bit further next time will improve your fitness.

  • Ab Twist with weight – heavy weight if you can
  • Squat Thurst with heavy weight
  • Up and Downs with or without medium weight (if using weights do half with weight in left hand and half with weight in right hand)
  • Burpee push-up with squat jump
  • Plank jacks
  • Back lunge twist with weight


 Training Session



If you are interested in other free training and nutrition advice, that will reduce fat in less than 30 minutes a day – contact me HERE.




Me July 2016 I started my journey in February 2014 and had high blood pressure and was pre-diabetic.  By July, I had lost 60 lbs.  I got pregnant, and maintained my clean eating and exercise program throughout my pregnancy.  I had a very healthy pregnancy and had a home waterbirth at 42 weeks.  I continued my training and eating regimen while breastfeeding.  Now, I have lost almost 100 lbs, am no longer on high blood pressure medication, have improved my cholesterol ratio significantly and am no longer pre-diabetic.

About Lisa

Hey! Thank you so much for stopping by. I'm Lisa - a homeschool mom of 3 (2 boys and 1 girl). I care about the strength of the family in America, and often blog about babies/kids, natural parenting, homeschool, and marriage. Before you leave, please sign up for my monthly newsletter (on the top right). If you do, you will be well rewarded with notification of all giveaways and sales - which will not be announced on the blog. Google+ Profile


  1. This is a great work. Thanks for sharing Lisa!
    pragmaticmom recently posted…Cover Reveal: THE NIAN MONSTERMy Profile

  2. Great workout! Can’t wait to try it. Thank you!

  3. Great workout Lisa! I’m sure these exercises will work well. I’m incorporating some of these into to my workout regimen. Thank you!
    Vashti Q recently posted…Haiku Friday – Beach & TimeMy Profile

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