10
EXERCISES
30
MINUTES
350
CALORIES

Total Body Workout To Blast Your Fat Away For Good

Evidence based

Get ready to blast your fat away with this total body workout: 10 bodyweight, no-equipment exercises, 3 sets, and 350 calories burned in just 30 minutes.

This total body workout challenge is what you need to tone your body, get rid of that excess fat, and lose those extra pounds.

You don’t need any fancy equipment or a gym membership for this workout challenge, you just need determination and consistency to do it.

Exercising has many health benefits, but you already know this. It can help you lose weight, it is good for your bones and muscles, improves your energy levels and even makes you happy. [1]

Now think about the numerous benefits a total body workout has.

Incorporating different moves in your workout session makes it more effective to burn off calories and gain strength.

You will keep your heart rate up, improving your cardiovascular endurance and burning fat for hours after the workout is done.

If you work on a single muscle group a day, you cannot maximize the number of calories you can burn off and you won’t see great results.

When you do a total body workout, the diversity of the moves will engage almost all your muscle groups. So you will burn off fat at a higher rate and build up body strength faster.

If you want to perform a total body workout you will need an exercise plan that incorporates various exercises. These exercises should each focus on a specific body part, and work a variety of muscle groups with every move.

The Best Total Body Workout To Blast Your Fat

A total body workout will increase your body’s efficiency in burning off calories even when you are in a resting state.

It makes your heart rate go up and down doing various exercise, and even increase your EPOC (excessive post-exercise oxygen consumption). [2]

This means that the number of calories that you burn throughout the day increases long after you finish your workout.

The following ten exercises are great for your entire body, helping you to tone and strengthen every single muscle.

1. Push-ups

Total Body Workout - Push-ups

Push-ups

Build up strong arms, chest, shoulders, and abs with this bodyweight move. Push-ups are great to work your upper body muscles, triceps, pectorals, and deltoids.

Here is how to do it:

  • Get down on all fours with your hands shoulder-width apart.
  • Keep your back straight.
  • Now go down and keep your elbows close to your body.
  • Push yourself back up and repeat.

You need to do this move for at least 30 seconds. This exercise is very effective to build up your upper body strength fast.

2. Mountain Climbers

Total Body Workout - Mountain Climbers

Mountain Climbers

This is a great cardio exercise that will help you burn off some extra calories, boost your metabolism, and accelerate your heart rate.

Here is how to do it:

  • Get in a push-up position with your core tight.
  • Bring one knee up to your chest, then rapidly switch legs as if you’re running.
  • Make sure that your hips don’t rise, and keep them in the same position.

You have to do this exercise for a whole minute. Performing this running motion helps you target your glutes, quadriceps, and hamstring while also engaging your core.

3. Burpees

Total Body Workout - Burpees

Burpees

Work your legs, core, and upper body with this awesome total body exercise. Improve your muscle functions and your cardiovascular function with this high-intensity workout.

Here is how to do it:

  • Get down into a squat position and put your hands on the floor.
  • Jump down into a push-up position.
  • Now jump back into your squat position.
  • Then jump up high with your hands above your head.
  • Land in a squat position and continue.

Do burpees for one minute to really engage your abs, hamstrings, glutes, and chest.

Although not everyone is a fan of burpees, doing this total body exercise will significantly increase your heart rate and help lose weight very fast.

Burpees will push your limits when it comes to body strength and will work your upper body and lower body at the same time. This means you will burn more calories because you engage multiple muscle groups at the same time.

4. Glute Bridges

Total Body Workout - Glute Bridge

Glute Bridge

This workout is an easy one. With this simple move, you will have great looking legs and you can even get rid of your lower back pain. [3]

Here is how to do it:

  • Stay on your back with knees bent and feet flat on the ground.
  • Push up your hips while squeezing your glutes.
  • Hold this position for a couple of seconds.
  • Let your hips back down but make sure not to touch the floor, then repeat.

Do it for one minute to really target the muscles in the back of your legs. This exercise also helps you to lose weight, improve your posture, strengthen your core, and get a firm butt.

5. Lateral Split Squats

Total Body Workout - Lateral Split Squats

Lateral Split Squats

This exercise targets different muscles than your regular squat and builds up more strength in your legs by doing that side to side motion.

Here is how to do it:

  • Take a wide stance and keep your feet straight.
  • Lower your body to one side with your knee out while keeping the other leg straight.
  • Push yourself back up and repeat the move on the other side.

Continue alternating sides for a minute and get ready to feel the burn in your glutes. This is the exercise you need to boost your lower body strength and increase muscle mass in legs and buttocks.

You will also improve your core strength, agility, and balance while increasing your flexibility in the hip flexors.

6. Boat Pose

Total Body Workout - Boat Pose

Boat Pose

This exercise will improve your balance, tone and strengthen your abs, and even help you relieve stress. [4]

According to James Nicolai, M.D., this yoga move is also great for your kidneys, prostate, and thyroid while improving your digestion. [5]

Here is how to do it:

  • Sit on your mat with your legs together and knees bent at 90 degrees.
  • Slightly lean back and lift your toes off the floor.
  • Keep your abs engaged all the time.
  • Keep your arms straight by your sides, in line with your shoulders.
  • Relax your neck and breath easily.

Try to stay in this position for a minute. Try to do small pulses with your arms to challenge your core muscles, burn more calories, and also get rid of the underarm fat.

7. Twisted Planks

Total Body Workout - Twisted Planks

Twisted Plank

You can easily strengthen your abdominal muscles with the regular plank. But by adding the twist to your usual plank, you will also train your obliques, shoulders, glutes, and quads.

Here is how to do it:

  • Start in a side plank position with your bottom hand under your shoulder.
  • Reach up with your other hand towards the ceiling.
  • You have to engage your abs.
  • Inhale and then exhale while you lift your waist higher and your top hand goes under your torso.
  • Rotate through your waist to complete one rep.

Do 30 seconds on each side and see how your coordination will improve. In addition to working your core without any equipment, you will also engage your legs, arms, shoulders.

8. Back Extensions

Total Body Workout - Back Extensions

Back Extension

Get a stronger back, increase endurance,  and work on your posture with this simple exercise. By performing back extensions you will protect your back from injuries and improve the muscles around your spine.

Here is how to do it:

  • Lie down on your mat with your face down.
  • Raise your arms straight above your head.
  • Keep your abs contracted the whole time.
  • Squeeze your shoulders and lift your chest off the floor a few inches.
  • Hold for a few seconds, then lower back down and repeat.

You will develop your erector spinal muscles and your lumbar region of the back with this move.

You’re using these muscles in your everyday life when running, sitting in a chair, or just leaning over. So this exercise will definitely help you to perform your chores or other moves easier.

9. Jumping Lunges

Total Body Workout - Jumping Lunge

Jumping Lunge

Add some intensity to the usual lunge exercise with this explosive move.

Do this exercise to elevate your heart rate and improve your lower body strength while improving your stability and coordination.

Here is how to do it:

  • Start by standing with your legs shoulder-width apart.
  • Jump with your right leg forward and your left leg back into a lunge position.
  • Both your knees should form a 90-degree angle.
  • Continue jumping back and forward doing as little pauses as possible between the moves.

Keep alternating legs for one minute to feel the power of the jumping lunges. This is the calorie burning, butt toning and strength building exercise you need to do.

10. Jackknife Sit-Ups

Total Body Workout - Jackknife Sit-Ups

Jackknife Sit-Ups

This challenging exercise is perfect to strengthen your abdominal muscles and get a six pack abs in no time.

Here is how to do it:

  • Lie down with your legs and arms fully extended.
  • Lift your arms so that they are a little above your head.
  • Engage your abs and lift both your upper body and legs.
  • Hold this position for about 3 seconds.
  • Lower yourself to the starting position while you inhale.

Do about 20 reps (or 90 seconds) of this move to get maximum benefits out of the exercise. Work not only your abs but all your core muscles, hip flexors, and even chest and leg muscles with this engaging exercise.

You only need these 10 exercises to get a total body workout. Do at least 3 sets for best results.

Total Body Workout Recap

This total body workout contains 10 bodyweight exercises (no equipment is needed):

  • 30 seconds push-ups;
  • 10 seconds rest;
  • 60 seconds mountain climbers;
  • 10 seconds rest;
  • 60 seconds burpees;
  • 10 seconds rest;
  • 60 seconds glute bridges;
  • 10 seconds rest;
  • 60 seconds lateral split squats;
  • 10 seconds rest;
  • 60 seconds boat pose;
  • 10 seconds rest;
  • 60 seconds twisted planks;
  • 10 seconds rest;
  • 60 seconds back extensions;
  • 10 seconds rest;
  • 60 seconds jumping lunges;
  • 10 seconds rest;
  • 90 seconds jackknife sit-ups.

You can rest for 10 seconds between exercises, but if you want to really challenge yourself, then skip the rest time and jump straight to the next exercise.

Rest for 2 minutes after the first set to catch your breath and start over for a total of 3 sets.

If you complete all three sets you’re able to burn anywhere around 350 calories.

This total body workout engages all your muscles and brings amazing results in just a couple of weeks.

By doing this full body workout regularly you will burn more calories in less time, and will maximize your workout’s efficiency. You will build more muscles and have a better total body strength.

This total body workout helps you blast your fat away without any kind of fitness equipment. So you can start doing it right as you read this article.

Maybe this workout sounds challenging, but with determination and the right mindset, you can do it. Anyone can do it.

Total Body Workout To Blast Your Fat Away For Good