Best Full Body Workout Routine – Home Fat Burning Exercises To Build Lean Muscle

The best full body workout routine I’ve discovered in my adult life came from Kinobody fitness.  I’ve done every workout under the sun since college, and experimented with a variety of eating plans, none of which really made a huge impact on my physique.

It wasn’t until I discovered the Movie Star Bodyweight Program in the midst of the pandemic, that everything changed.  I became so inspired by the fact that I built solid muscle while losing 15 pounds of pure body fat in just a few months, that I started writing blog posts to help other people hit their own fitness & weight loss goals too.

In this article, I’ll explain why I believe this is the most powerful workout program in the overly saturated health & fitness industry.  I’ll share some before & after photos from people who went through the program.

You’ll also learn exactly what is required of you to seriously transform your physique in only 3 months.

The beautiful thing about this program is just how simple it actually is.  You can keep on living your life as you already do.  This is why it’s developed such a cult following.  There are no fad diets and no fad workouts that take up 6 days a week.  There’s no fad anything.  Just follow the rules and let the transformation begin.  Let’s get to the details.

Please note, this post contains affiliate links & I may earn a small commission when you click on the links at no additional cost to you.   I full-heartedly believe in this program and as an affiliate, I earn from qualifying purchases.  


2 Reasons This Routine Just Works

The Movie Star Body program works magic for a few reasons.


The workouts themselves are incredibly powerful, and they target every major muscle group in your body, from your chest, triceps, biceps, shoulders, neck, core, and lower body.

Depending on what your goals are, you move forward with a plan to gain weight in the form of muscle or lose weight in the form of fat.

You do a simple calculation before beginning the program to determine which direction you should go.  In both scenarios, you’re building lean muscle & eliminating unwanted fat.

movie star body transformation


The most important aspect of the program is the eating protocol.  This must be followed to a T if you want to get serious results.  Fortunately, there are no hoops to jump through.  You can eat what you want.  Depending on whether you want to lose fat, or build muscle, you’ll eat a certain amount of calories per day.

Most people who join the program have fat to lose.  Because of this, it’s most important to burn it off by eating properly, meaning getting the right amount of calories and protein daily.  In order to show off our muscles, we need to first burn off the fat from our bodies.


When the fat melts away, your body leans down, and then you have the option to really build it up however you want.  I think of it like a clean canvas that you get to paint on.  You burn off that fat by eating properly.  And the workouts are like the paintbrush that really starts to define your body so your muscles start to actually show.

The program works so well because it walks you through a very simple and enjoyable step-by-step process to burn the fat off and build lean muscle, all within only 3 months.

The Workouts

Would you believe me if I told you these workouts are only 3 days a week?  When I first heard that, I was a little bit shocked.  And how are these guys transforming their physiques in only 3 months utilizing exclusive bodyweight training?


One of the unique things about this program is that Greg O’ Gallagher, its founder, says we will make better muscle gains & get leaner by working out less often than by going to the gym 6 days a week.

Most Kinobody fitness programs involve lifting weights at the gym.  But even those programs include training only 3 days a week.

Thousands of people are getting serious body transformations with the Movie Star Body Program, which can be done from anywhere, and with minimal equipment.  This is the workout plan I’m discussing in this article.

movie star body transformation

The only equipment I have is a pull-up bar and adjustable dumbbells.  The dumbbells aren’t required, but I’m using them for a few workouts, such as neck training, and an alternate workout of shrugs.

When I’m on the road, I take exercise bands with me, which also are not required, but I would suggest them.  They’ve become really handy for a variety of exercises I never would have thought to use them for.  Also, if I don’t have a pull-up bar with me, I find a sturdy tree branch to do specific workouts on.

Sure, people look at me curiously walking by, but that’s part of what makes this workout plan so fun.  You can literally do these workouts from anywhere.


The Movie Star Body Program will show you just how many different variations of push-ups you can do that you may not have even thought of.  There are Tarzan push-ups, one-armed push-ups, feet elevated diamond push-ups, clapping push-ups, side to side push-ups, handstand push-ups, and more.

Do you know how many different body-transforming exercises you can do utilizing a simple pull-up bar?  You’ll learn the power of sternum chins, close grip chin-ups, regular pull-ups, wide grip pull-ups, one-armed pull-ups, behind back pull-ups, muscle-ups, explosive pull-ups, commando pull-ups, regular leg raises, feet to bar hanging leg raises, side to side bent knee-ups, and more.


This is another game-changing part of the program.  Greg believes intense cardio will actually hurt your progress more than help it.  This may blow your mind, but the only cardio involved in any Kinobody program is walking.  I didn’t believe it at first.  How on earth are these guys getting shredded by just walking?

Well, now I walk 10,000 steps a day.  I haven’t done any other cardio since I started.  I’ve burned more fat by just walking than I ever did at Kickboxing & Orange Theory classes, or by doing Insanity workouts.  It’s super simple and fun to do.  You’re probably already walking 1,000 – 2,000 steps a day without even realizing it.

The Eating Plan

It must be said that you won’t get results without eating right.  Luckily, the eating plan in Movie Star Body is insanely simple to do.  There are no restrictions against any kind of food.  You eat what you want.  Greg designed this program to work with your life.

You don’t have to worry about eating low carb, or low fat, or restricting anything from your diet.  The point of the eating plan is to just have fun.  I believe one of the major reasons I got better results with this program than anything else I’ve tried is the fact that you can eat what you want.

The only 2 rules about food you must follow are these:

  1. Eat the right amount of calories each day
  2. Eat the right amount of protein each day

That’s it.  There’s nothing else to it.  You do a simple calculation for yourself before you begin your program to determine your daily calorie and protein intake.  It’s easy to follow with an app like MyNetDiary.  I use that app to track my steps and my calories each day.

It’s easy to get enough protein from foods like eggs, steak, chicken, and even whey protein powder.  As long as you hit your calories and protein for the day, it doesn’t matter what you eat.  My meals depend on my mood.  I’m often craving Mediterranean dinner.  Other times I just want a pepperoni pizza and fries.

Don’t worry about restricting anything.

The Facebook Community

When you join the Movie Star Bodyweight Program or any other Kinobody program, you get immediate access to the private Facebook community of thousands of members sharing their results from the program.

While those results are incredibly inspiring, you’ll also find lots of people discussing their struggles and hurdles to overcome.  The beautiful thing about this community is just how open-minded everyone is and how willing people are to help you along your journey.

I attribute my own progress largely to the ability to interact within this community and learn from so many other people who are on their own fitness journeys.

I can’t stress enough just how powerful this group is.

Watch Your Body Change In 3 Months

movie star bodyweight program

This is by far the most powerful workout program I’ve ever taken part in for my fitness.  While my own progress isn’t nearly as transformational as many of the other guys in the program, I’m happy with how far I’ve come, and I’m excited to see if I can take progress to another level.

The Movie Star Bodyweight Program is not a fad workout that forces you to lift weight 6 days a week.  There’s no crazy mind-numbing cardio component to it.  There are no restrictive diets involved.  It’s a lifestyle, designed to work around your schedule.  It’s meant to allow you to enjoy your life just as you currently do.

In my opinion, this is exactly why it works where so many other exercise programs fail.  If you’re looking for the best full body workout routine in the fitness industry, then I strongly recommend trying this out.  Go ahead and browse through hundreds of my articles.  You’ll see this is the only workout program I send anyone to.  It’s because I know it works and I genuinely want to see you make the progress you’re looking for.


I hope this article was helpful.  If you have any questions or comments at all, leave them below and I’ll be happy to get back to you as soon as possible.  I know Kinobody and its programs very well, so I can clear up anything that I didn’t answer here.  Thank you for reading!

48 thoughts on “Best Full Body Workout Routine – Home Fat Burning Exercises To Build Lean Muscle”

  1. Thanks for the info, this is right on time for me. I have gained 15 pounds during this crazy pandemic (and let’s just say it ain’t muscle). So I need to do something NOW! Will definitely explore each of the workout and health tips that you’ve shared here!

    1. Hey Jason – you’ll lose those 15 pounds in 3 months, and not only that, those pounds will be in the form of fat, so you’ll retain muscle and actually gain definition at the same time. It’s amazing – without question, the simplest and most powerful full body workout routine I’ve ever followed. Really excited for you to try it. Let me know if you have any other questions.

  2. Wow, I am lover of workouts, I love a great body and try to keep one too. I am definitely putting all these tips to work. I want to have some great abs too.

    1. Thanks for the comment Harry – the awesome thing is this program works your abs/core three days a week as well. It’s a very well integrated full body routine.

  3. Aside from regular exercise, eating the right amount of calories each day does matter. Eating appropriately and doing the right exercise gives you your desired body.

    1. You’re totally right – calorie consumption is probably the most important part of the program. You set your calorie budget depending on your goals. When you eat right and complete the workouts, you get awesome results.

  4. I definitely need to follow this strategy, I’ve been very lazy lately and eating a lot of carp. The routine looks as good as the food plan.

    1. Hey Danielle – thanks for the comment! The beauty of this program is the food plan allows you to eat lazily if you want to. That’s why so many people are seeing great results with it. You really can eat pizza, burgers, and cake if you want, but you just need to adhere to some specific calorie guidelines. It’s very simple and all laid out in the program.

  5. Justin Oseghale

    I need to see this movie star bodyweight program. This will help a lot for a person battling with body fat. Reposting this will go a long way. Thanks to kinobody.

    1. Hey Justin – thanks for the comment – it is hands down the best full body workout routine I know of. It truly does magic when it comes to burning fat off your body, and that’s when you start to see the definition in your muscles show too. It’s a combination of powerful fat loss and muscle building.

  6. Justin Oseghale

    I believe there are lot of people out there who need to see this movie star bodyweight program. I sure will recommend kinobody anytime because it’s like the workout is way effective. Thanks for sharing, I can save somebody a sleepless night with this workout.

    1. Thanks for the comment Justin – when I started my website, it was inspired by the Movie Star Bodyweight program. The results I got from it made me realize I had to share it with others. I’m so glad you feel a lot of people would benefit from it. Thanks for passing it along and let me know if you have any other questions at all!

  7. I dont know why working out scares me even though I have some tummy fat i have been wanting to burn. I would try out these work out tips and see what happens. Thanks.

    1. Hi there and thanks for the comment – if you’ve got tummy fat to lose, then you could even just begin by eating at a calorie deficit without even doing the workout. The workout will definitely help with giving you definition in your muscles, but you can start with just the eating plan. My own friends did that and it really made a huge difference for them in weight loss.

    1. Hey there thanks for the comment – you’re right – it’s definitely determination, but when I think of other workout plans and diets out there, they require comlpetely unreasonable determination – because they want you to jump through hoops and starve yourself. That’s why I love this plan, because it allows you to live your life while getting fit. Thanks for your input!

  8. I see calories and protein in your eating plan, meaning these two are really important; it must not be too much and too little respectively. Looks simple and doesn’t require expensive equipment. I like it

    1. Hi Wilson – yes, the calories are important because you need to stay within a certain calorie budget every day in order to lose fat, or gain weight in the form of muscle, depending on your goal. The protein requirement is so that when you are dropping weight, it is in the form of fat and not muscle or bone loss. The same goes for if you’re trying to gain weight. You want to make sure that you lose fat but gain lean muscle. And yes, the beauty of this program is that it doesn’t require any expensive equipment at all and you can do it from home, or anywhere for that matter. You could even get away with not owning a pull up bar, and do some alternate workouts, but I’d definitely suggest the pull-up bar. When I’m away from home though, I use a tree branch! Thanks for your comment.

  9. One thing I have learned is these exercises require a determination to achieve the results needed and 100% ability to follow the plan squarely. I love how simple your routine is.

    1. Hi there. Thanks for the comment. Yes, it really does require determination to stick to the program, but nothing compared to other exercise plans I’ve followed, like Insanity for instance. You’re definitely right when you say you must follow it squarely 100% for optimal results. I’ve found that the simplicity of the program makes that so easy to do.

  10. All of my body always aches after following the routine I am currently on. This one I am looking at looks easy. It just requires 100% following it like the others. I would love to get into this program

    1. Hi Dammy – thank you for the comment – yes, just like any other program, you must follow this 100%, and your body will still ache, in a good way. But what I’ve found is that following this 100% compared to following another program, like Beachbody’s Insanity 100%, are two totally different things. I did Beachbody’s Insanity exactly as it’s laid out, but it was deadly and I dreaded waking up every day knowing I had to do it. This program, I actually look forward to it cause it’s so fun!

  11. Information is wealth. I am so glad to have come across this educational post. Came to think of gaining muscle and a lot more.

      1. Hi Jeff – thank you for the comment. yeah, I consider it to be the best full body workout routine cause of its ability to help you gain muscle to the fullest while also stripping fat away. I’m glad you found the information to be helpful!

    1. Thanks for your comment. I do my best to share as much information as possible to help people make the most informed decisions regarding their fitness and health. Let me know if you have any questions.

  12. This is a great article. I have been trying to lose belly fat with just a workout. I didn’t know that I have to eat right too. I Will place this article close to my heart in getting my desired physique. I’m trying it right away and I will be back to give the outcome.

    1. Thanks for the comment! I’m really glad to hear you’re going to try it out – Yes, the elimination of belly fat happens with eating right first. Working out won’t be very effective if you don’t have a proper eating plan in place. Several of my friends have lost a lot of weight just by following the eating protocol of the program first. So, my suggestion to you is to eat a calorie deficit first. The program helps you lose fat and build muscle together, but I always suggest people learn about calorie deficit first, to make things less complicated. Hopefully that helps.

  13. Oyeyipo Oluwasemilore

    Imagine losing pounds in just a few months for the best body. I am so glad I got to see this life-saving post.

    1. Hi and thank you for the comment – so glad you found the post to be helpful! It’s true – and I’ve seen many other people strip fat away in just a few months on this same program. I lost 15 pounds of pure fat on it, and whatever amount of weight you have to lose, I’m sure it will help you! Let me know if you have any questions at all!

  14. victory oseghale

    This is the most convincing and informative article I have gone through on bodybuilding and losing weight. I really don’t have a tangible reason not to partake in this. Every part of me is in.

    1. Hi there Victory – thank you for the comment and kind words on the article! I really appreciate hearing that, especially because my goal is to truly provide people with the best information that I can share. I’m so glad to hear that every part of you is in. Would love to know your results, so please keep me posted!

  15. This is very educative, I love this article. I’m going to give it to my brother to read because he has been trying for years now to get a specific physique but hasn’t been able to. I guess he wasn’t doing some things right. But with this article, I’m sure he will get the physique within three months. Thanks for sharing.

    1. Thank you so much for your comment and for passing this info along to your brother. Honestly, I understand what it feels like to try for years and not achieving your ideal physique. Without question, this is the best full body workout routine I know of, and it’s because it changed that for the first time in my life. It’s hard to know exactly what we’re not doing right, even though we THINK we are doing everything right. That was my problem – not knowing. I’d love to know what your brother thinks when you pass this along to him – and yes, adhering to the program strictly for 3 months will yield definite results!

  16. Wow, burning fat made easy with this great full body workout routine. Now I am good to go. I wish this could even been taught online so I could join them on a live stream.

    1. Thanks for the comment! Actually, the entire program IS taught online. All videos and instructions are in a portal that you log into. They have an amazing Facebook community that goes along with the program, so I get feedback regularly on what changes I can make to take my results further. I also joined their coaching program a few weeks back, to see what else I can accomplish or what new workouts and movements I can begin to incorporate into my routine. Let me know if you have any other questions at all!

  17. I have gone through the same article before and I think it is so detailed and convincing. I see no reason why I shouldn’t be part of it. It takes you through everything you need to know on the bodybuilding process, the kinds of food you should take in, and all.

    1. Hey Victory – thanks for commenting again! I appreciate your kindness about the article, and I’m glad you feel it’s so detailed. I always strive to make sure people understand that the eating plan is just as important, if not MORE important, than the actual workouts themselves. So glad to know you’re gonna give it a go. Please keep me posted with your progress. I’m always happy to help out in any way I can.

  18. I really need a work out that works for my tummy fat. Pandemic has really given me unwanted fat. I don’t want stretch marks. Is that possible?

    1. Thanks for the comment. Stretch marks are something I don’t have a lot of experience with, but I can assure you that the unwanted fat you gained during the pandemic, can be very easily burned off with this program. I honestly was so surprised at how my own belly fat melted away in only 3 months. This really surprised me because it’s been one of the biggest problem areas I’ve had, aside from my chest fat, and this program helped with both those areas amazingly well. I hope this helps. Let me know if I can assist you in any other way.

  19. I thought cardio is all sophisticated equipment, stressful and all that. So this means just by walking I can get fit. This is fantastic.

    1. Hi Lizy – yes, I think one of the biggest revelations of my life as a fitness enthusiast is when I discovered the power of walking, and how it can do wonders for burning fat. I haven’t done a single day of traditional cardio since I began just walking. This is one of the reasons I love the program so much. It keeps everything simple, from the workouts, to the eating, so that it exists in the background of your life, unlike a lot of other programs that require you to change your life to match everything else. Let me know if I can help with anything else!

  20. “As long as you hit your calories and protein for the day, it doesn’t matter what you eat”, I still find this fascinating. I have been starving myself all in the name of been fit. I will try this out, as far as I wont start eating all fruits again

    1. Hey there and thanks for the comment – you are absolutely on point! That’s one of the biggest reasons why this program is so powerful. Just hit your calories and protein for the day, and you can eat what you want. Pizza, burgers, ice cream, and whatever else you love. Don’t starve yourself! I used to do that too, and it’s why diets don’t work. I’m so glad the light bulb went off with this article for you! Let me know if you have any other questions at all!

  21. Obalade Damilola

    This bodyweight workout routine seems easy. I also love the fact that we can eat whatever we want so far as we eat the right amount of calories and protein each day. Seriously, I’m too lean. I need to gain some muscles. I’m glad I stumbled on this article.
    I believe that this routine will make me gain some muscle. thanks a lot

    1. Thanks for the comment – I wouldn’t say the workouts are easy, but they’re definitely simple. The eating plan is simple too, and yes, you can eat whatever you want, as long as you’re hitting your calories and protein for the day. It’s really fun! You should absolutely gain muscle and if you feel that you’re too lean, then you would probably do a calorie surplus, depending on what your goals are. That means you would eat more food to gain weight. Let me know if I can help with anything else!

  22. Maury Cheskes

    Love the simplicity of this workout plan! I’ve heard as well that 3 workouts per week is the most effective strategy for staying in shape. I think it’s great too that the food diet is not too restrictive and simply focuses on the right amount of protein and calories. Very glad you finally found a workout plan that gave you results! Good thing to advocate for.

    1. Hi Maury – thank you for the comment. I’m glad you see the simplicity of it all. The diet isn’t restrictive at all. In fact, I don’t think of it as a diet, but rather a fun eating plan, where you just hit your calories and protein each day, and the rest is really up to you. So, if you want cake or pizza, go for it. It’s amazing how 3 days a week of workouts can actually give you better results than 6 days a week. Thank you for the kind words and let me know if you have any questions at all.

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