The Most Effective Total Body Workouts

The Most Effective Total Body Workouts

With total body workouts, you’ll engage every muscle in your body, which will contribute to burning calories and toning your body much faster. Short periods of intense exercise where you use only your bodyweight will give much better results than longer workouts that you do with moderate effort, because they’ll challenge your cardiovascular fitness. So, if you’re interested in doing a little bit of high-intensity training, check out the following exercises.

20-Minute Full-Body Workout

Start the circuit by doing 10 push-ups in perfect form. Continue with jumping jacks, until the end of the first minute. When the second minute starts, switch to 10 spider lunges and jumping jacks right after, until the second minute is up. 10 perfect reps jumping lunges is what you should do next, before you go back to jumping jacks. Before the third minute runs out, do 10 perfect walkouts. Repeat those exercises five times in a row, with 45-second rest periods in between.

Quick Total-Body Workout


A quick total-body workout can be divided into two parts. The first part should include 10 jumping lunges, 10 spider lunges, that you’ll repeat eight times. After a two-minute break, you can proceed to part two. Do 10 push-ups and 10 walkouts and repeat it eight times as well. If 80 push-ups is too much for you, you can make the exercise easier and do only four or five push-ups per round, and instead of doing jumping lunges, do regular ones until you’re in shape.

20-Minute Upper-Body Burner

For getting the perfect upper body, you’ll have to work on your push-up game. Start by doing as many push-ups as you can in the first 30 seconds.  Rest for 10 seconds and continue with as many plank taps for another 30 seconds. Rest for another 10 seconds before you finish the circuit with 30 seconds of walkouts. Repeat the circuit 10 times and rest for two minutes in between the repetitions.

20-Minute Hard/Core Workout

Strenuous Workout

The first 30 seconds should include as many spider lunges as you can do. After resting for 10 seconds, do as many side lunges as you can for another 30 seconds. Rest for 10 seconds once more and go to a 30-second plank before you rest for a minute or two. After the break, repeat the entire exercise, and make sure you do the whole circuit 10 times. You’ll need durable compression clothing to provide you with comfort and good support during this strenuous workout, so don’t forget to look for a quality compression shirt for men that’ll help you exercise with ease. If the workout becomes too much, add more time to your rest periods.

Quick Workout for a Powerful Core

Perfect Deadlifts

Try to do 10 plank taps in perfect form and follow with jumping jacks during the first minute of the workout. Proceed with 10 perfect walkouts, and go back to jumping jacks until the second minute is out. 10 perfect deadlifts should be your next exercise, that should be followed by jumping jacks until the clock reads 3:00. 10 perfect jumping lunges will be a great way to finish this circuit. Take a minute to rest, before you repeat the entire circuit five times. Make sure you switch your standing leg for the single-leg deadlifts, every time you start the circuit over.

Strong Core Workout

This workout can also be divided into two parts. In the first one, you’ll do 10 plank taps, 10 jumping lunges and repeat it eight times. Rest for two minutes before you start part two, where you’ll do 10 spider lunges, 10 reverse lunges, and also repeat it eight times. If the workout is too difficult, think about doing regular instead of jumping lunges and do four repetitions per round.

Quick Workout for Lower Body

Workout for Lower Body

You’ll do 10 squat jumps, 10 side lunges during the first part of the workout and repeat it eight times. After you rest for two minutes, you’ll continue with 10 jumping lunges and 10 glute bridges in the second part and repeat it eight times as well. If you can’t take the burn, reduce the number of reps to four and do regular lunges.

If you want to get fitter and healthier and feel great, you don’t have to spend hours at the gym. Just start doing these full body workouts and you’ll start burning calories in no time.