5 Full Body Exercises That Burn The Most Calories

1. Dumbbell Curl Progressions (8-15 reps)
2. Push-Up Progressions (8-15 reps)
3. Step-up / Lunge Scaption Progressions (6-10 reps each side)
4. Dumbbell Row Progressions (8-15 reps each side)
5. Burpee Progressions (8-15 reps)

Full-body exercises can help you burn the most calories in the shortest amount of time. This is because full body exercises work multiple muscle groups at the same time. The key is to choose the right weight and tempo for each exercise. 

Before starting this workout, we recommend warming up with a few stretches for your legs, shoulders and back. This workout is divided into 5 exercises with 3 levels each – beginner, intermediate, and advanced. The beginner level would be appropriate for people with postural limitations. The intermediate level would be best for people who have good posture and mobility. The advanced level is best for those people who have been exercising for several months and want to challenge themselves.

For each exercise, choose a weight that keeps you within the recommended rep range. If you find that you are lifting above the rep range, then raise the weight or try doing a more challenging progression. The tempo should be 2-0-2, or 2 seconds for the concentric phase and 2 seconds for the eccentric phase of the exercise. For example, for a push-up, you would lower down for 2 seconds (eccentric phase) and push-up for 2 seconds (concentric phase).

Goals Based on Level:

Beginner: Complete 1-2 rounds of the following circuit.

Intermediate: Complete 2-3 rounds of the following circuit.

Advanced: Complete 3-6 rounds of the following circuit.

1. Dumbbell Curl Progressions

– Beginner: Marching Dumbbell curls (8-15 reps)
– Intermediate: Squat Dumbbell Curls (8-15 reps)
– Advanced: Squat Dumbbell Curl To Rotational Overhead Press (8-15 reps)

2. Push-Up Progressions

– Beginner: Kneeling Eccentric Push-ups (8-15 reps)
– Intermediate: Kneeling Push-ups to Plank Mountain Climbers (8-15 reps)
– Advanced: Spiderman Push-ups (8-15 reps)

3. Step-up / Lunge Scaption Progressions

– Beginner: Step-up to Single Leg Dumbbell Scaption (6-10 reps each side)
– Intermediate: Reverse Lunge to Single Leg Dumbbell Scaption (6-10 reps each side)
– Advanced: Reverse Lunge To Opposite Single Arm Dumbbell Front Raise (6-10 reps each side)

4. Dumbbell Row Progressions

– Beginner: Bent Over Dumbbell Box Row to Dumbbell Curl (8-15 reps each side)
– Intermediate: Quadruped Dumbbell Row (8-15 reps each side)
– Advanced: Split Stance Single Arm Dumbbell Row (8-15 reps each side)

5. Burpee Progressions

– Beginner: Step-Out Burpees from Bench/Chair (8-15 reps)
– Intermediate: Jumping Burpees from Bench/Chair (8-15 reps)
– Advanced: Single Leg Burpees from Bench/Chair (8-15 reps each side)