Best Bodyweight Full Body Workouts for Intermediate to Advanced Fitness Levels

Are you tired of your same old workout routine? Struggling to find effective bodyweight workouts that challenge you? Whether you're short on time, space, or just want to switch things up, bodyweight training can be a game changer. In this guide, we’ll explore the best full-body workouts designed specifically for intermediate to advanced fitness levels. These workouts require no equipment and can be performed in the comfort of your home.

Quick Stats Box:

• Total Time: 25-30 minutes
• Equipment Needed: No equipment required
• Difficulty Level: Intermediate to Advanced
• Calories Burned: Approximately 200-350 calories depending on intensity

Warm-Up (5 Minutes)

To prevent injury and improve performance, start with this dynamic warm-up:

1. Arm Circles: 30 seconds (15 seconds forward, 15 seconds backward)

   • Form Cue: Keep your arms straight and move in small circles.

2. High Knees: 30 seconds

   • Form Cue: Drive your knees towards your chest, keeping a quick tempo.

3. Leg Swings: 30 seconds (15 seconds per leg)

   • Form Cue: Stand on one leg and swing the other leg forward and backward.

4. Torso Twists: 30 seconds

   • Form Cue: Keep your hips stable while rotating your torso left and right.

5. Lateral Lunges: 30 seconds

   • Form Cue: Step out to the side and push your hips back, keeping the opposite leg straight.

Full Body Workout Routine

Exercise List

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-------------------------------|--------------|------|-------------|--------------------------------------|-------------------------------------| | Push-Up Variations (e.g., Decline, Wide Grip) | 10-15 reps | 3 | 45 seconds | Keep your body in a straight line. | Knee push-ups for easier option. | | Jump Squats | 12-15 reps | 3 | 45 seconds | Land softly to absorb impact. | Bodyweight squats for easier option. | | Plank to Push-Up | 8-10 reps | 3 | 45 seconds | Maintain a straight back throughout. | Perform on knees for easier option. | | Bulgarian Split Squats | 10 reps per leg | 3 | 45 seconds | Keep your front knee behind your toes.| Use a chair for support if needed. | | Pike Push-Ups | 8-10 reps | 3 | 45 seconds | Keep your hips high and head down. | Regular push-ups for easier option. | | Burpees | 10-12 reps | 3 | 45 seconds | Jump high and land softly. | Step back instead of jumping for easier option. | | Mountain Climbers | 30 seconds | 3 | 45 seconds | Keep your core tight and back flat. | Slow down for an easier pace. |

Workout Summary Table

| Exercise | Sets | Reps/Duration | Rest | |-------------------------------|------|---------------|-------------| | Push-Up Variations | 3 | 10-15 reps | 45 seconds | | Jump Squats | 3 | 12-15 reps | 45 seconds | | Plank to Push-Up | 3 | 8-10 reps | 45 seconds | | Bulgarian Split Squats | 3 | 10 reps/leg | 45 seconds | | Pike Push-Ups | 3 | 8-10 reps | 45 seconds | | Burpees | 3 | 10-12 reps | 45 seconds | | Mountain Climbers | 3 | 30 seconds | 45 seconds |

Cool-Down (3-5 Minutes)

End your workout with a cool down to aid recovery:

1. Forward Fold Stretch: 1 minute

   • Form Cue: Bend at your hips and reach for your toes.

2. Cat-Cow Stretch: 1 minute

   • Form Cue: Alternate between arching and rounding your back.

3. Child’s Pose: 1 minute

   • Form Cue: Sit back on your heels and stretch your arms forward.

Complete in: 25-30 minutes

Conclusion

These bodyweight workouts are designed to push your limits while being convenient and effective. Incorporate these routines into your weekly schedule, aiming for at least 3 sessions per week with rest days in between. As you grow stronger, feel free to increase the reps or sets, or try more challenging variations of each exercise.

For a personalized approach and real-time feedback on your form, consider working with a certified trainer through HipTrain. It’s a great way to ensure you’re maximizing your workouts while reducing the risk of injury.