Burn fat and get stronger with this seven-move full-body workout

This short routine will help you build muscle and boost your metabolism in just seven moves

Woman holding a dumbbell goblet squat
(Image credit: Getty Images)

You don't have to spend hours in the gym to get a comprehensive, full-body workout. Whether you're short on time or looking for an efficient way to train, you can use this seven-move weights workout to build strength all over with just two sets of weights.

You only need a set of the best adjustable dumbbells and two of the best kettlebells to hand so you can get started. These versatile weights are ideal for at-home exercise as you can use them for strength workouts or add them to high-intensity routines to increase resistance.

Adjustable dumbbells combine several weights in one, so they're a space-saving alternative to a full weights rack, and you can quickly change the load mid-workout. And exercises like kettlebell swings are an excellent way to build muscle and burn fat at the same time.

But personal trainer Bradley Simmonds (opens in new tab) has created a more varied workout that uses seven multi-muscle compound exercises to help you build muscle in your upper and lower body and your core with just two types of weights.

You'll do 10-20 repetitions of each move and repeat the round up to five times for an effective strength-building, fat-burning workout. It's essential to focus on your technique, so be sure to watch Simmonds' demonstrations before you get going.

Watch Bradley Simmonds' seven-move weights workout

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The session includes variations on staple moves like goblet squats, deep push-ups, and lateral lunges, alongside exercises like overhead presses, split squats, gorilla rows, and dumbbell devil presses.

These exercises work several muscles simultaneously and are known as compound exercises, in contrast to isolation exercises like bicep curls which focus on a single muscle area. As a result, you build muscle more efficiently, but there are other benefits too.

Moving multiple muscles uses more energy and helps improve the workout's fat-burning potential. Plus, training intensely for short periods keeps your heart rate high, boosting your metabolism and increasing energy burn throughout the day.

That's why compound exercises are even favored by Chris Hemsworth's personal trainer, as they get results in a short period of time, making them an excellent option for when you're tight on time or if you prefer less extended workouts.

If you're new to training with weights, you might be wondering which dumbbells weight you should use. It's crucial to find a load that'll challenge you but won't impact your form, and then you can use progressive overloading to develop strength over time.

James Frew
James Frew

James is a London-based journalist and Staff Writer at Fit&Well. He has over five years experience in fitness tech, including time spent as the Buyer’s Guide Editor and Staff Writer at technology publication MakeUseOf. In 2014 he was diagnosed with a chronic health condition, which spurred his interest in health, fitness, and lifestyle management.


In the years since, he has become a devoted meditator, experimented with workout styles and exercises, and used various gadgets to monitor his health. In recent times, James has been absorbed by the intersection between mental health, fitness, sustainability, and environmentalism. When not concerning himself with health and technology, James can be found excitedly checking out each week’s New Music Friday releases.