Advanced Full Body Routine: 5 High-Intensity Exercises You Need to Try

Are you a busy professional feeling stuck in your fitness journey? Maybe you've hit a plateau, or perhaps the idea of going to the gym feels intimidating. It's time to break free from those constraints and challenge your body with this advanced full-body routine. Designed for maximum efficiency, these five high-intensity exercises will elevate your muscle endurance and push your limits—all from the comfort of your home.

Quick Stats

• Total Time: 25-30 minutes (including warm-up and cool-down)
• Equipment Needed: Yoga mat required, light dumbbells (5-10 lbs) optional
• Difficulty Level: Advanced
• Calories Burned: Approximately 250-350 calories depending on intensity

Warm-Up (5 Minutes)

1. Jumping Jacks

   • Duration: 1 minute
   • Form Cue: Land softly with knees slightly bent.

2. Arm Circles

   • Duration: 1 minute (30 seconds forward, 30 seconds backward)
   • Form Cue: Keep your arms straight and controlled.

3. High Knees

   • Duration: 1 minute
   • Form Cue: Drive knees high, engaging your core.

4. Bodyweight Squats

   • Duration: 1 minute
   • Form Cue: Keep your chest up and knees behind your toes.

5. Dynamic Lunges

   • Duration: 1 minute (alternating legs)
   • Form Cue: Step forward and lower your back knee toward the ground.

Workout Routine

1. Burpee (Standard or Half Burpee)

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: Explode up quickly, control the descent for 2 seconds
• Form Cue: Jump high and land softly, keeping your core engaged.
• Modification: For a half burpee, eliminate the push-up and jump.

2. Dumbbell Thrusters (or Bodyweight Thrusters)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 2 seconds down, 1 second pause, 2 seconds up
• Form Cue: Squeeze your glutes at the top of the movement.
• Modification: Use no weights for bodyweight thrusters.

3. Plank to Push-Up (or Knee Plank to Push-Up)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: Move smoothly from plank to push-up over 3 seconds
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Drop to your knees for an easier version.

4. Jump Squats (or Regular Squats)

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 2 seconds down, jump up explosively
• Form Cue: Land softly, absorbing the impact with your knees bent.
• Modification: Perform regular squats without the jump.

5. Mountain Climbers (or Slow Mountain Climbers)

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: Quick and controlled; aim for speed
• Form Cue: Keep your hips low and core tight.
• Modification: Slow down the movement for a less intense version.

Summary Table

| Exercise | Reps/Duration | Sets | Rest | Tempo | Modification | |------------------------------|---------------|------|-------|----------------------------|-----------------------------| | Burpee | 12 reps | 3 | 45s | Explode up, 2s down | Half Burpee | | Dumbbell Thrusters | 10 reps | 3 | 45s | 2s down, 1s pause, 2s up | Bodyweight Thrusters | | Plank to Push-Up | 10 reps | 3 | 45s | Smooth, 3s transition | Knee Plank to Push-Up | | Jump Squats | 15 reps | 3 | 45s | 2s down, explosive jump | Regular Squats | | Mountain Climbers | 30 seconds | 3 | 45s | Quick | Slow Mountain Climbers |

Cool-Down (3-5 Minutes)

1. Standing Forward Bend

   • Duration: 1 minute
   • Form Cue: Bend at the hips and let your head hang heavy.

2. Seated Hamstring Stretch

   • Duration: 1 minute (30 seconds per leg)
   • Form Cue: Keep your back straight as you reach for your toes.

3. Child’s Pose

   • Duration: 1 minute
   • Form Cue: Relax your shoulders and breathe deeply.

4. Cobra Stretch

   • Duration: 1 minute
   • Form Cue: Push your chest forward, keeping your shoulders away from your ears.

Complete in: 25-30 minutes

Conclusion

This advanced full-body routine is designed to maximize your workout time while challenging your muscle endurance. Aim to complete this workout 3x per week with rest days in between. If you're ready to take your fitness to the next level, consider incorporating live 1-on-1 video training with certified trainers from HipTrain, who can provide real-time form corrections.