Best 7 Full Body Workouts for Intermediate Fitness Levels

Are you an intermediate fitness enthusiast looking to maximize your workout efficiency at home? With busy schedules and limited space, finding effective full-body workouts can feel overwhelming. But don’t worry; this guide will provide you with seven targeted full-body workouts that will challenge your muscles and keep you engaged. Each workout is designed to fit seamlessly into your day, requiring minimal equipment while maximizing results.

Quick Stats:

• Total Time: 25-35 minutes (including warm-up and cool-down)
• Equipment Needed: Yoga mat (optional), light dumbbells (5-15 lbs) for added resistance
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-350 calories depending on intensity

Warm-Up (5 Minutes)

Start your workout with a dynamic warm-up to prepare your body and prevent injury.

1. Arm Circles - 1 minute (30 seconds forward, 30 seconds backward)
2. Leg Swings - 1 minute (30 seconds each leg)
3. High Knees - 1 minute
4. Bodyweight Squats - 1 minute (15 reps)
5. Torso Twists - 1 minute

Workout List

1. Push-Up to Renegade Row

• Reps: 10 reps (5 each side)
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Perform on knees to reduce intensity.

2. Goblet Squat

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Hold the weight close to your chest and push your hips back.
• Modification: Bodyweight squat without weights.

3. Plank Jacks

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight and body straight.
• Modification: Step out one leg at a time instead of jumping.

4. Dumbbell Deadlift

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your back flat and hinge at the hips.
• Modification: Perform without weights for a bodyweight version.

5. 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 tempo for a lower intensity.

6. Lateral Lunges

• Reps: 10 reps each side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your knee aligned with your toes.
• Modification: Limit the range of motion to reduce difficulty.

7. Bicycle Crunches

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Exhale as you twist and bring your elbow to the opposite knee.
• Modification: Keep your feet on the ground for a simplified version.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |------------------------------|---------------|------|---------------|-------------------------| | Push-Up to Renegade Row | 10 reps | 3 | 45 seconds | Knees on the ground | | Goblet Squat | 12 reps | 3 | 45 seconds | Bodyweight squat | | Plank Jacks | 30 seconds | 3 | 30 seconds | Step-out version | | Dumbbell Deadlift | 12 reps | 3 | 45 seconds | Bodyweight deadlift | | Mountain Climbers | 30 seconds | 3 | 30 seconds | Slower tempo | | Lateral Lunges | 10 reps/side | 3 | 45 seconds | Limit range of motion | | Bicycle Crunches | 30 seconds | 3 | 30 seconds | Feet on ground |

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to aid recovery.

1. Standing Forward Bend - 1 minute
2. Child's Pose - 1 minute
3. Seated Hamstring Stretch - 1 minute (30 seconds each leg)
4. Cat-Cow Stretch - 1 minute

Complete in: Approximately 30 minutes.

Conclusion

These seven full-body workouts are designed to challenge your intermediate fitness level while accommodating your busy lifestyle. Incorporate them into your routine 3 times per week, allowing rest days in between for recovery. As you progress, consider increasing your weights or the number of reps to continue challenging yourself.

If you're looking for personalized coaching and real-time feedback to further enhance your workouts, consider trying a session with a certified trainer.