5 Full Body Exercises That Burn The Most Calories

Here Is A Workout With 5 Full-Body Exercises To Burn Body Fat, Build Muscle, And Burn The Most Calories!

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)

Start Your Transformation Today With A Free Training Session

We Offer Online & Studio Personal Training Based In Smithtown, NY. New Client Special.

SUBSCRIBE
Stay Connected And Receive The Latest Updates From Our Blog

Related Articles:

Unleashing The Holistic Benefits Of Exercise

Unleashing The Holistic Benefits Of Exercise

Discover the transformative power of exercise for your mind, body, and well-being. Explore the emotional, mental, and social advantages of staying active. Boost your mood, reduce stress, enhance cognitive function, and foster meaningful connections through the holistic benefits of exercise. Embrace a healthier, happier you today!

read more
Hypertrophy Training & Strength Training Differences – The Ultimate Guide

Hypertrophy Training & Strength Training Differences – The Ultimate Guide

Hypertrophy training and strength training require two different techniques and accomplish two completely different goals. The most important difference you will notice is the differences in volume and intensity. Today, we will define each type of training, the different levels of volume and intensity required, and the benefits that each type offer. We will summarize the key differences between them, determine which type of training is right for your personal goals, and how to best incorporate each training type into your workout routine.

read more
Top 10 Tips To Inflation-Proof Your Diet in 2023

Top 10 Tips To Inflation-Proof Your Diet in 2023

Tips and creative ideas for eating healthy during inflation. It acknowledges the significant increase in natural and organic food prices. It suggests ways to shop smart and cook efficiently to save money and eat healthy foods. Finally, after applying these tips, the article shows an example of what a meal plan might look like for a week.

read more