24-Minute Total Body Muscle and Fat Loss Workout at Home!
Apr 17, 2026
Are you ready to get it done? I’ve got an awesome, 24-minute "Swollen & Shredded" style total body workout for you that you can do right in the comfort of your own home. All you need is some floor space and a pair of dumbbells.
For this session, we are using a Metabolic Resistance Training (MRT) protocol. Here is the breakdown:
- 6 Exercises: We’ll hit every major muscle group.
- The Protocol: 40 seconds of work (as many reps as possible) followed by 20 seconds of rest.
- Total Rounds: We’ll perform two rounds of each exercise before moving to the next, completing two full cycles of the circuit for a total of 24 minutes.
The Workout Lineup
- Goblet Cycle & Close Squats: Focus on blasting those quads.
- Wide Dumbbell Chest Press: Target the upper and outer pecs.
- Half-Kneeling Rows: A pure lat-isolating exercise.
- Skull Crushers: Total tricep isolation.
- Cross Body Curls/Hammers: Hit the biceps from a different angle.
- Front Shoulder Raises: Finish strong by building healthy, front delts.
Pro Tip: Start light for the first round to master the movement and focus on a tight core—if your core ain't tight, it ain't right!.
Let’s make the second half of your life the strongest part of your life.
Get it done!
Funk Roberts
Let’s make the second half of your life the strongest part of your life.
Get it done!
Funk Roberts
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