Best 10 Full Body Workouts to Burn Calories Fast

Are you struggling to find time for the gym, feeling intimidated by elaborate equipment, or just looking for a way to break through a plateau? You’re not alone. Busy professionals are often pressed for time and need effective workouts that can be done at home, without equipment, and still deliver results. In just 20-30 minutes, you can torch calories and engage your entire body with these top 10 full body workouts designed to fit into your hectic schedule.

Quick Stats Box:

• Total Time: 20-30 minutes including warm-up
• Equipment Needed: None required, optional light dumbbells (5-10 lbs)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-300 calories depending on intensity

Warm-Up (5 minutes)

Before diving into the workouts, it’s crucial to warm up your muscles to prevent injury. Here’s a quick warm-up routine:

1. Arm Circles – 1 minute (30 seconds forward, 30 seconds backward)
2. High Knees – 1 minute
3. Bodyweight Squats – 1 minute (12-15 reps)
4. Torso Twists – 1 minute
5. Jumping Jacks – 1 minute

Full Body Workouts

1. Burpees

• Reps: 10
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your core tight and land softly on your feet.
• Modification: Step back instead of jumping back.

2. Push-Up to Plank

• Reps: 10
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Maintain a straight line from head to heels.
• Modification: Drop knees to the ground.

3. Jump Squats

• Reps: 15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Land softly and keep your chest up.
• Modification: Regular squats without the jump.

4. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Drive your knees towards your chest quickly.
• Modification: Slow down the pace.

5. Plank Jacks

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your hips stable as you jump your feet in and out.
• Modification: Step one foot out at a time.

6. Bicycle Crunches

• Reps: 15 per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Exhale as you twist and bring your elbow to the opposite knee.
• Modification: Keep feet on the ground.

7. Skaters

• Reps: 20 (10 each side)
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your back straight and leap side to side.
• Modification: Step instead of leap.

8. Plank to Side Plank

• Duration: 30 seconds (15 seconds each side)
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Stack your feet and lift your hips high in the side plank.
• Modification: Drop the bottom knee for support.

9. Lateral Lunges

• Reps: 10 each side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Push your hips back as you lower into the lunge.
• Modification: Perform static lunges.

10. Glute Bridges

• Reps: 15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Single-leg glute bridge for added difficulty.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |------------------------|---------------|------|--------------| | Burpees | 10 | 3 | 45 seconds | | Push-Up to Plank | 10 | 3 | 45 seconds | | Jump Squats | 15 | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Plank Jacks | 30 seconds | 3 | 30 seconds | | Bicycle Crunches | 15 per side | 3 | 30 seconds | | Skaters | 20 | 3 | 45 seconds | | Plank to Side Plank | 30 seconds | 3 | 30 seconds | | Lateral Lunges | 10 each side | 3 | 45 seconds | | Glute Bridges | 15 | 3 | 45 seconds |

Cool-Down (3-5 minutes)

1. Child’s Pose – 1 minute
2. Seated Forward Bend – 1 minute
3. Torso Stretch – 1 minute (30 seconds each side)
4. Deep Breathing – 1 minute (focus on slow inhales and exhales)

Complete in: 20-30 minutes

Conclusion

These 10 full body workouts are perfect for burning calories fast without requiring any equipment. You can easily fit them into your busy schedule, and with consistency, you'll see significant improvements in your fitness level. Aim to do these workouts 3 times a week with rest days in between for optimal recovery.

For personalized coaching with real-time feedback from certified trainers, consider booking a session that fits your schedule.