Advanced Full Body Workouts: 15 Challenging Exercises to Try

As a fitness enthusiast, you may find yourself plateauing or simply craving a new challenge in your workout routine. Advanced full body workouts can effectively push your limits, improve strength, and increase endurance—all from the comfort of your home. The great news? You don’t need a gym or fancy equipment; just determination and a small space will do!

Quick Stats Box

• Total Time: 30-40 minutes (including warm-up and cool-down)
• Equipment Needed: None required; optional light dumbbells (5-10 lbs)
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-450 calories depending on intensity

Warm-Up (5 Minutes)

1. High Knees: 30 seconds
2. Arm Circles: 30 seconds (15 seconds forward, 15 seconds backward)
3. Bodyweight Squats: 10 reps
4. Lunges: 5 reps per leg
5. Jumping Jacks: 1 minute

Advanced Full Body Exercises

1. Burpee (Full Body)

• Reps: 10
• Sets: 4
• Rest: 1 minute between sets
• Form Cue: Land softly and keep your core tight.
• Modification: Step back instead of jumping back for an easier version.

2. Single-Leg Deadlift (Bodyweight)

• Reps: 10 per leg
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your back straight and hinge at the hips.
• Modification: Hold onto a wall for balance.

3. Plyometric Push-Up

• Reps: 8
• Sets: 4
• Rest: 1 minute between sets
• Form Cue: Explode off the ground with power.
• Modification: Perform on your knees for an easier version.

4. Russian Twists

• Duration: 45 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your feet elevated for more challenge.
• Modification: Feet on the ground for an easier version.

5. T-Push-Up

• Reps: 8 per side
• Sets: 3
• Rest: 1 minute between sets
• Form Cue: Rotate your body as you lift your arm to the ceiling.
• Modification: Perform on knees for less intensity.

6. Plank to Push-Up

• Reps: 10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line.
• Modification: Perform on knees.

7. Skater Jumps

• Duration: 30 seconds
• Sets: 4
• Rest: 1 minute between sets
• Form Cue: Land softly and jump explosively.
• Modification: Step side to side instead of jumping.

8. V-Ups

• Reps: 12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Squeeze your abs at the top of the movement.
• Modification: Bend your knees for an easier version.

9. Mountain Climbers

• Duration: 1 minute
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your hips down and run your knees towards your chest.
• Modification: Slow down for a less intense version.

10. Squat Jumps

• Reps: 10
• Sets: 4
• Rest: 1 minute between sets
• Form Cue: Swing your arms for momentum.
• Modification: Perform regular squats instead.

11. Lateral Lunges

• Reps: 10 per side
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and back straight.
• Modification: Step to the side without a deep lunge.

12. Plank Jacks

• Duration: 30 seconds
• Sets: 4
• Rest: 1 minute between sets
• Form Cue: Keep your core tight and back flat.
• Modification: Step out one foot at a time.

13. Reverse Crunch

• Reps: 15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Curl your hips towards your ribs.
• Modification: Keep feet on the ground for an easier version.

14. Side Plank with Leg Lift

• Reps: 8 per side
• Sets: 3
• Rest: 1 minute between sets
• Form Cue: Stack your feet and lift your hips high.
• Modification: Drop the bottom knee for stability.

15. Broad Jumps

• Reps: 6
• Sets: 3
• Rest: 1 minute between sets
• Form Cue: Use your arms to propel yourself forward.
• Modification: Step forward instead of jumping.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |----------------------------|----------------|------|---------------| | Burpee | 10 | 4 | 1 minute | | Single-Leg Deadlift | 10 per leg | 3 | 45 seconds | | Plyometric Push-Up | 8 | 4 | 1 minute | | Russian Twists | 45 seconds | 3 | 30 seconds | | T-Push-Up | 8 per side | 3 | 1 minute | | Plank to Push-Up | 10 | 3 | 45 seconds | | Skater Jumps | 30 seconds | 4 | 1 minute | | V-Ups | 12 | 3 | 45 seconds | | Mountain Climbers | 1 minute | 3 | 30 seconds | | Squat Jumps | 10 | 4 | 1 minute | | Lateral Lunges | 10 per side | 3 | 45 seconds | | Plank Jacks | 30 seconds | 4 | 1 minute | | Reverse Crunch | 15 | 3 | 45 seconds | | Side Plank with Leg Lift | 8 per side | 3 | 1 minute | | Broad Jumps | 6 | 3 | 1 minute |

Cool-Down (3-5 Minutes)

1. Child’s Pose: 1 minute
2. Seated Forward Bend: 1 minute
3. Cat-Cow Stretch: 1 minute (30 seconds each)
4. Lying Spinal Twist: 30 seconds per side

Complete in: 30-40 minutes

Conclusion

This advanced full body workout will challenge your strength, endurance, and coordination. Aim to perform this routine 2-3 times a week, ensuring you have rest days in between for recovery. As you progress, consider increasing the number of sets or decreasing rest times to continue challenging yourself.

For personalized coaching that includes real-time feedback on your form, consider scheduling a session with a certified trainer.