10 Full Body Workouts Guaranteed to Burn 500 Calories

Finding time to fit a workout into your busy schedule can feel impossible, especially when you want to maximize calorie burn. Enter full body workouts—efficient, effective, and perfect for those with limited time and space. In this guide, we present ten workouts designed to torch approximately 500 calories, so you can achieve your fitness goals without the need for a gym.

Quick Stats

• Total Time: 30-45 minutes each
• Equipment Needed: Bodyweight, resistance bands, or light dumbbells (5-10 lbs) optional
• Difficulty Level: Intermediate to Advanced
• Calories Burned: Approximately 500 calories per workout

Warm-Up (5 Minutes)

1. Arm Circles

   • 30 seconds forward, 30 seconds backward
   • Form Cue: Keep arms straight and make small circles, gradually increasing size.

2. High Knees

   • 1 minute
   • Form Cue: Drive knees up to hip level, pump arms for momentum.

3. Bodyweight Squats

   • 1 minute
   • Form Cue: Push hips back, keep chest up, and lower until thighs are parallel to the floor.

4. Jumping Jacks

   • 1 minute
   • Form Cue: Land softly, arms and legs fully extending.

5. Lateral Lunges

   • 1 minute (30 seconds per side)
   • Form Cue: Keep one leg straight while bending the other knee, shifting weight to the bent knee.

Full Body Workouts

1. HIIT Circuit

• Burpees (10 reps)
• Mountain Climbers (30 seconds)
• Push-Ups (12 reps)
• Jump Squats (15 reps)
• Plank to Shoulder Tap (30 seconds)
• Rest: 1 minute
• Sets: 4

2. Strength & Cardio Mix

• Deadlifts (dumbbells) (12 reps)
• Kettlebell Swings (15 reps)
• Box Jumps (10 reps)
• Plank Jacks (30 seconds)
• Rest: 1 minute
• Sets: 3

3. Bodyweight Blast

• Push-Ups (15 reps)
• Walking Lunges (12 per leg)
• Tricep Dips (15 reps)
• High Knees (30 seconds)
• Rest: 45 seconds
• Sets: 3

4. Resistance Band Workout

• Squat to Press (12 reps)
• Banded Rows (15 reps)
• Lateral Band Walks (30 seconds)
• Banded Glute Bridges (15 reps)
• Rest: 1 minute
• Sets: 3

5. Tabata Training

• Squats (20 seconds on, 10 seconds off)
• Push-Ups (20 seconds on, 10 seconds off)
• Plank (20 seconds on, 10 seconds off)
• Burpees (20 seconds on, 10 seconds off)
• Repeat for 8 rounds

6. Core & Cardio Combo

• Russian Twists (15 reps per side)
• Jump Rope (1 minute)
• Bicycle Crunches (15 reps per side)
• Skaters (30 seconds)
• Rest: 1 minute
• Sets: 3

7. Plyometric Power

• Jump Squats (12 reps)
• Tuck Jumps (10 reps)
• Broad Jumps (8 reps)
• Plank Up-Downs (30 seconds)
• Rest: 45 seconds
• Sets: 4

8. Functional Fitness

• Single-Leg Deadlifts (10 reps per leg)
• Push-Up to Renegade Row (10 reps)
• Wall Sit (30 seconds)
• Lateral Lunges (12 reps per side)
• Rest: 1 minute
• Sets: 3

9. Circuit Training

• Jumping Jacks (30 seconds)
• Plank with Shoulder Taps (30 seconds)
• Lunges (12 reps per leg)
• Sit-Ups (15 reps)
• Rest: 1 minute
• Sets: 3

10. Mixed Modal Workout

• Box Jumps (10 reps)
• Push-Ups (15 reps)
• Kettlebell Swings (15 reps)
• Burpees (10 reps)
• Rest: 1 minute
• Sets: 4

Cool Down (3-5 Minutes)

1. Forward Fold - 1 minute
2. Seated Hamstring Stretch - 1 minute (30 seconds per leg)
3. Child’s Pose - 1 minute
4. Cat-Cow Stretch - 1 minute

Complete in: 30-45 minutes

Conclusion

These ten full body workouts are designed to fit into your busy lifestyle while delivering a solid calorie burn. Choose your favorite workouts and aim to incorporate 3-5 of them into your weekly routine for optimal results. Remember, consistency is key!

For personalized coaching with real-time feedback to perfect your form and enhance your results, consider signing up for HipTrain's live 1-on-1 sessions.