Best 10 Advanced Full Body Workouts to Build Strength at Home

Are you a busy professional looking to push your fitness to the next level without stepping foot in a gym? Finding advanced full body workouts that are effective in a limited space can be challenging. But worry no more! In this guide, we’ll break down 10 advanced workouts you can do at home to build strength, all while respecting your time constraints and equipment limitations.

Quick Stats

• Total Time: 30-40 minutes
• Equipment Needed: No equipment required (optional: resistance bands, dumbbells)
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-400 calories depending on intensity

Warm-Up (5 Minutes)

Prepare your body for the workout with this quick warm-up to prevent injury and enhance performance.

1. Jumping Jacks - 1 minute
2. Arm Circles - 30 seconds forward, 30 seconds backward
3. Leg Swings - 30 seconds per leg
4. Bodyweight Squats - 1 minute
5. Dynamic Lunges - 1 minute

Advanced Full Body Workouts

1. Burpee to Push-Up

• Reps: 10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your core tight to prevent sagging hips during the push-up.
• Modification: Step back instead of jumping for a low-impact version.

2. Single-Leg Deadlift

• Reps: 12 per leg
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Hinge at the hips while keeping your back straight.
• Modification: Use a chair for balance if needed.

3. Plyometric Squat

• Reps: 15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Land softly to reduce impact on your knees.
• Modification: Perform regular squats instead.

4. Plank to Shoulder Tap

• Reps: 20 (10 per side)
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your hips stable to avoid swaying.
• Modification: Perform on your knees for an easier version.

5. Skater Jumps

• Reps: 15 per side
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Jump laterally and land on one foot, maintaining balance.
• Modification: Step side to side instead of jumping.

6. T-Push-Up

• Reps: 10 per side
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Rotate your torso as you raise your arm for balance.
• Modification: Perform on your knees.

7. Hollow Body Hold

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Press your lower back into the floor to prevent arching.
• Modification: Bend your knees for an easier version.

8. Wall Sit

• Duration: 1 minute
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your knees aligned with your ankles.
• Modification: Reduce the duration to 30 seconds.

9. Lateral Lunges

• Reps: 12 per side
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Push through your heel to return to standing.
• Modification: Decrease the range of motion.

10. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your core engaged to maintain stability.
• Modification: Slow down the pace for a lower intensity.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |-----------------------------|-----------------------|------|--------------------|-------------------------| | Burpee to Push-Up | 10 | 3 | 45 seconds | Step back instead | | Single-Leg Deadlift | 12 per leg | 3 | 45 seconds | Use chair for balance | | Plyometric Squat | 15 | 3 | 45 seconds | Regular squats | | Plank to Shoulder Tap | 20 | 3 | 45 seconds | Knees on the ground | | Skater Jumps | 15 per side | 3 | 45 seconds | Step side to side | | T-Push-Up | 10 per side | 3 | 45 seconds | Knees on the ground | | Hollow Body Hold | 30 seconds | 3 | 30 seconds | Bend knees | | Wall Sit | 1 minute | 3 | 30 seconds | 30 seconds | | Lateral Lunges | 12 per side | 3 | 45 seconds | Decrease range | | Mountain Climbers | 30 seconds | 3 | 30 seconds | Slow down pace |

Cool-Down (3-5 Minutes)

Wrap up your workout with this cool-down to help your body recover.

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

Complete in: 30-40 minutes

Conclusion

These 10 advanced full body workouts will challenge your strength and endurance while fitting seamlessly into your busy schedule. Aim to complete this routine 3 times per week, resting between sessions for optimal recovery. Over time, consider increasing reps or sets as you build strength.

For personalized coaching, including real-time feedback on your form, check out our live 1-on-1 sessions at HipTrain. This not only helps you stay accountable but also ensures you're performing exercises correctly, maximizing your results.