The Best Workout Routine Ever, According to Science

Want to completely transform your body and want to know what workout routine will help you accomplish just that? You’ve come to the right place. 

It seems like every day, there is a new workout routine that’s better than yesterday. 

But really, how do you determine what’s truly the best exercise routine for you? 

That depends completely on your end goal. 

Someone looking to improve their athletic performance would train differently than someone looking to lose weight. 

So when your goal is to transform your body, going from some flabs to a shredded strong body, there is a workout for that. 

In today’s post, we’ll focus on the routine that’s designed to shed fat, burn calories, and build strength. It’ll make your body metabolically more active, speeding up your body transformation. 

Best Workout Routine – How to Perform

This workout is done in 3 sets of 4 strength training exercises, using weights that challenge you but are still manageable. 

The exercises are performed in a sequence alternating different muscle groups. To truly keep your routine short but effective, every exercise picked is a compound move. 

They engage multiple muscles at once while having one or two focus areas. 

You perform the exercises back to back with little to no rest in between. At the end of each set, you take a break before starting another set. 

Each of the exercises in the routine uses weights. 

Pick the loads that challenge you but you can still manage. You should be able to comfortably do 6 -8 reps with the load but pushing you to complete 10 reps would be ideal. 

This may mean you may have to pick different weight loads for each exercise. As a general rule of thumb, the larger and more muscles your exercise uses, the heavier load you can work with. The smaller and fewer muscles you are working, the lighter your load needs to be.

The exercise effectiveness does not come from how heavy your weights are, so be sure to pick what’s appropriate. 

Let’s get started. 

Best Workout Routine Ever to Transform Your Entire Body 

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1. Dumbbell Squat 

Dumbbell squat is the king of lower body exercises. It hits all the large muscles in your lower body while also engaging your abs, core, and back. 

This move primarily activates your quads, hamstrings, hips, and glutes. It’s a foundational exercise that builds strength, power, and mobility in your lower body. 

It’s one exercise you can always add more intensity by upping your loads. 

If you are new to squats, working with free weights helps you learn the form before challenging yourself with heavier weights. 

There are different ways you can hold your dumbbells, but the one I recommend for a full-body workout is the one you carry on your shoulders. 

This variation not only helps you engage your core and back more but also activates your arms and shoulders. 

Here is how to perform a dumbbell squat 

1. Stand straight with your feet shoulder-width apart. Hold a dumbbell in each hand and bring them up to your shoulders. Rest them on your shoulders but support the weight by keeping your elbows up pointing forward. Your forearms should be parallel to the ground. 
2. Brace your core and keep your back straight. Hinge your hips back and lower yourself into a squat until your thighs are parallel to the ground. 
3. While squatting, don’t let your back curve and knees pass your toes. 
4. Pause at the end for a second and push through your heels to come up. That’s one rep. Perform 10 reps. 

2. Dumbbell Chest Press

If you are looking to grow your chest and strengthen your upper body, the dumbbell chest press is your exercise. 

It’s a great upper-body compound exercise that torches your entire core, chest, shoulders, and back. 

While giving your legs a nice break, this move helps you tackle the muscles in your upper half. 

Learn to do this move, you can always advance to barbell chest press and other variations to keep challenging yourself. 

How to perform a dumbbell chest press. 

1. Hold the dumbbells in each hand using a neutral grip with your palms facing in. Sit on the bench and rest your dumbbells in your hip crease.
2. Lie back on the flat bench and bring your weight to the outside of your chest. Once you are in a starting position, brace your core and press the dumbbells up using your chest muscles. Don’t lock the elbows at the top.
3. Slowly lower your dumbbells down pulling from your shoulder blades. That’s one rep. Repeat 10 reps. 

3. Dumbbell Deadlift 

The dumbbell deadlift is one of the best leg-building exercises you can do in or out of the gym. 

It primarily targets the quads, hamstrings, glutes, and lower back, while simultaneously engaging your core. 

Deadlifts come with other benefits. They are exceptionally functional and train for everyday moves like picking up grocery bags. It’s one powerful move for the posture too especially if you spend hours sitting behind a computer. 

If you are looking for an all-around move, this is one of the best ones. It hits all your major muscles and takes care of your lower body strength.

Got cellulite on the back of your legs you want to reduce? The dumbbell deadlift is the one you want. 

How to perform a dumbbell deadlift. 

1. Hold dumbbells in each hand. Stand straight with feet hip-width apart and bring the dumbbells in front of you at arm’s length. Adjust so your palms are facing in. 
2. Squeeze your glutes and shoulder blades to keep your back flat and neutral. Brace your core and hinge at your hips. Slowly lower your dumbbells keeping them close to your body. Pause when your torso is at a 90-degree angle from your legs. 
3. Drive through the feet to return to the starting position while keeping your back straight. Squeeze your glutes at the top. That’s one rep. Repeat 10-12 reps. 

4. Dumbbell Bent Over Row 

The dumbbell bent-over row is an upper body workout that targets the muscles in your core, back and arms.

But to keep the posture intact while arms are rowing, you are working your glutes, hips, and legs to bring stability. 

It’s a strength-building exercise that truly benefits every part of your body. 

If you constantly deal with back pain, this is one exercise you need in your routine too. 

How to perform a dumbbell bent-over row. 

1. Grab dumbbells in each hand and stand straight with your feet shoulder-width apart. Rest the dumbbells at your side with palms facing in. 
2. Engage your abs and glutes, and hinge at your hips. Bend your knees slightly and keep your back flat with no curve. 
3. Inhale and row the dumbbells up to your chest level, squeezing your shoulder blades. 
4. Keeping the dumbbells close to your body, lower them back to the starting position. That’s one rep. Perform 10 reps.