Best 7 Full Body Workouts to Burn Calories Fast

Are you a busy professional struggling to find time for effective workouts? You’re not alone. Many professionals face the challenge of squeezing in exercise amidst packed schedules, leading to missed gym sessions and stagnant fitness levels. The good news is that you can achieve an efficient, calorie-burning workout from the comfort of your home. These seven full-body workouts will help you torch calories fast, making the most of your limited time and space.

Quick Stats Box:

• Total Time: 25-30 minutes including warm-up
• Equipment Needed: No equipment required, optional light dumbbells (5-10 lbs)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 minutes)

A proper warm-up is essential to prepare your body and prevent injury. Perform the following movements for 30 seconds each:

1. Arm Circles - Stand tall and make small circles with your arms, gradually increasing size.
2. Leg Swings - Swing each leg forward and backward to loosen up the hips.
3. Bodyweight Squats - Lower into a squat and return to standing; keep your chest up.
4. High Knees - Jog in place while bringing your knees up towards your chest.
5. Torso Twists - Stand with feet shoulder-width apart and twist your torso side to side.

Full Body Workouts

1. Bodyweight Circuit

• Push-Ups (or Knee Push-Ups)

  • Reps: 10-15
  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Keep your body straight from head to heels.
  • Modification: Perform on your knees for an easier version.

• Bodyweight Squats

  • Reps: 15-20
  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Lower until your thighs are parallel to the ground.
  • Modification: Hold onto a wall for balance.

2. High-Intensity Interval Training (HIIT)

• Burpees

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Jump explosively at the top.
  • Modification: Step back instead of jumping.

• Mountain Climbers

  • Duration: 30 seconds
  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Drive your knees toward your chest quickly.
  • Modification: Slow down the pace for a gentler workout.

3. Tabata Training

• Jumping Jacks

  • Duration: 20 seconds on, 10 seconds off
  • Sets: 8 rounds (4 minutes total)
  • Form Cue: Keep a steady rhythm and land softly.
  • Modification: Step side to side instead of jumping.

• Plank Jacks

  • Duration: 20 seconds on, 10 seconds off
  • Sets: 8 rounds (4 minutes total)
  • Form Cue: Keep your body in a straight line.
  • Modification: Step your feet out instead of jumping.

4. Strength and Endurance

• Lunges (Forward or Reverse)

  • Reps: 10-12 per leg
  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Keep your front knee over your ankle.
  • Modification: Shorten your lunge for a less intense version.

• Tricep Dips (using a chair)

  • Reps: 10-15
  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Keep your elbows close to your body.
  • Modification: Bend your knees to make it easier.

5. Core and Cardio Combo

• Russian Twists

  • Reps: 15-20 (total)
  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Keep your back straight and twist from your torso.
  • Modification: Keep your feet on the ground.

• Jump Squats

  • Reps: 10-15
  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Land softly to protect your knees.
  • Modification: Perform regular squats instead.

6. Endurance Focus

• Inchworms

  • Reps: 8-10
  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Walk your hands out to a plank position.
  • Modification: Bend your knees as you walk out.

• Side Lunges

  • Reps: 10-12 per side
  • Sets: 3
  • Rest: 30 seconds between sets
  • Form Cue: Push through your heel as you return to standing.
  • Modification: Reduce the depth of your lunge.

7. Cool-Down (3-5 minutes)

Finish your workout with these stretches to help your muscles recover:

1. Hamstring Stretch - Sit and reach for your toes.
2. Quad Stretch - Stand and pull your ankle toward your glutes.
3. Shoulder Stretch - Cross one arm over your chest and gently pull.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modifications | |-------------------------|--------------------|------|--------------------|-------------------------------------| | Push-Ups | 10-15 | 3 | 30 seconds | Knee Push-Ups | | Bodyweight Squats | 15-20 | 3 | 30 seconds | Wall Support | | Burpees | 30 seconds | 3 | 30 seconds | Step Back | | Mountain Climbers | 30 seconds | 3 | 30 seconds | Slow Down | | Jumping Jacks | 20 seconds | 8 | 10 seconds | Step Side to Side | | Plank Jacks | 20 seconds | 8 | 10 seconds | Step Feet Out | | Lunges | 10-12 per leg | 3 | 30 seconds | Shorten Lunge | | Tricep Dips | 10-15 | 3 | 30 seconds | Bend Knees | | Russian Twists | 15-20 (total) | 3 | 30 seconds | Feet on Ground | | Jump Squats | 10-15 | 3 | 30 seconds | Regular Squats | | Inchworms | 8-10 | 3 | 30 seconds | Bend Knees | | Side Lunges | 10-12 per side | 3 | 30 seconds | Reduce Depth |

Conclusion

These seven full-body workouts are designed to fit into your busy lifestyle while maximizing calorie burn. Incorporate them into your routine 3-4 times a week, and you’ll be on your way to achieving your fitness goals in no time. For more personalized coaching and to ensure you’re getting the most out of your workouts, consider our live 1-on-1 sessions with certified trainers.