Top 10 Full Body Workouts That Burn Calories Fast

Finding time to work out can be a challenge for busy professionals. With tight schedules and limited space, it’s easy to skip the gym and settle for a sedentary lifestyle. However, full body workouts can be a game-changer, especially when they are designed to burn calories quickly and effectively. In this guide, we present the top 10 full body workouts that you can do at home, without the need for extensive equipment.

Quick Stats Box:

• Total Time: 20-30 minutes (including warm-up and cool-down)
• Equipment Needed: Yoga mat (optional), light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-400 calories depending on intensity

Warm-Up (5 Minutes)

Start with this dynamic warm-up to prepare your muscles and joints for the workout.

1. Arm Circles - 30 seconds
2. High Knees - 30 seconds
3. Bodyweight Squats - 10 reps
4. Torso Twists - 30 seconds
5. Lateral Lunges - 10 reps (5 each side)

Top 10 Full Body Workouts

1. Burpees

• Reps: 10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Land softly and keep your knees aligned with your toes.
• Modification: Step back instead of jumping.

2. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight and back straight.
• Modification: Slow down the pace.

3. Push-Up to T-Plank

• Reps: 8 (4 each side)
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Rotate your body fully to face the ceiling at the top.
• Modification: Drop to your knees for easier push-ups.

4. Jump Squats

• Reps: 10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Explode upward and land softly to absorb impact.
• Modification: Perform bodyweight squats instead.

5. Plank Jacks

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your hips low and engage your core.
• Modification: Step out instead of jumping.

6. Reverse Lunges with Knee Drive

• Reps: 10 (5 each leg)
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Drive your knee up with control at the top.
• Modification: Perform regular lunges without the knee drive.

7. Skaters

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your back straight and land softly on the opposite foot.
• Modification: Step side to side instead of jumping.

8. Plank Shoulder Taps

• Reps: 10 (5 each side)
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Avoid rocking your hips as you tap.
• Modification: Drop to your knees.

9. Dumbbell Thrusters

• Reps: 10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows in front of you as you press up.
• Modification: Use bodyweight squats instead.

10. Bicycle Crunches

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows wide and avoid pulling on your neck.
• Modification: Perform regular crunches.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |------------------------------|---------------|------|--------------| | Burpees | 10 | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Push-Up to T-Plank | 8 (4 each) | 3 | 45 seconds | | Jump Squats | 10 | 3 | 45 seconds | | Plank Jacks | 30 seconds | 3 | 30 seconds | | Reverse Lunges with Knee Drive| 10 (5 each) | 3 | 45 seconds | | Skaters | 30 seconds | 3 | 30 seconds | | Plank Shoulder Taps | 10 (5 each) | 3 | 30 seconds | | Dumbbell Thrusters | 10 | 3 | 45 seconds | | Bicycle Crunches | 30 seconds | 3 | 30 seconds |

Cool-Down (3-5 Minutes)

Finish your workout with these stretches to help your body recover.

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

Complete in: 25-30 minutes

Conclusion

These top 10 full body workouts are designed to fit into your busy schedule while maximizing calorie burn. Incorporate them into your weekly routine, aiming for three sessions per week with rest days in between. As you progress, consider increasing the reps or sets, or reducing rest times to continue challenging your body.

For personalized coaching and real-time feedback to ensure you are performing these exercises correctly and effectively, consider booking a session with a certified trainer at HipTrain.