Full Body Intermediate Editor's Pick

Total Body Burn

40 min

5 exercises

450–600 kcal

18,420 completions

Overview

This full body workout targets every major muscle group through five battle-tested compound lifts. Designed as a complete home workout plan requiring minimal equipment, it combines strength and metabolic conditioning for maximum results in minimum time. Whether you're following a structured workout routine for beginners advancing to intermediate or an experienced athlete wanting an efficient session — this is your go-to.

Exercises

5 movements

Conventional Deadlift

4 Sets 6–8 Reps 60s work 90s rest

Hinge at your hips with a neutral spine. Grip the bar just outside your legs. Drive through your heels, squeeze your glutes, and lock out at the top with shoulders back.

Pro Tips

Engage your lats before pulling — think "put your shoulder blades in your back pockets."

Keep the bar dragging along your shins and thighs for the most efficient path.

Exhale at the top of the lift; inhale and brace before the next pull.

Common Mistakes

Rounding the lower back — brace your core before every rep and maintain a neutral spine throughout.

Jerking the bar off the floor — build tension slowly before pulling.

Pull-Ups (Weighted)

4 Sets Max Reps 45s work 60s rest

Dead hang from the bar with an overhand grip, shoulder-width. Pull your chest toward the bar by driving your elbows toward your hips. Control the eccentric on the way down for 3 full seconds.

Pro Tips

Depress your scapula before initiating the pull — this protects your shoulders and activates more lat fibers.

Think "elbows to pockets" rather than pulling with your hands.

Common Mistakes

Kipping or using momentum — all reps must be strict for maximum muscle engagement.

Goblet Squat

3 Sets 12 Reps 45s work 45s rest

Hold a dumbbell or kettlebell at chest height. Feet shoulder-width, toes slightly out. Squat deep, keeping the weight close to your torso, elbows brushing the inside of your knees at the bottom.

Pro Tips

The goblet position acts as a natural counter-balance, allowing a deeper squat than most beginners can achieve with a barbell.

Pause 1 second at the bottom to eliminate momentum and maximize muscle activation.

Common Mistakes

Heels rising — if this happens, elevate them slightly on plates until ankle mobility improves.

Single-Arm Dumbbell Row

3 Sets 10 Each Side 40s work 45s rest

Place one hand and the same-side knee on a bench. Row the dumbbell to your hip, not your shoulder. Keep your elbow close to your body and feel the lat stretch at the bottom.

Pro Tips

Think of your hand as a hook — let the lat do the pulling, not the bicep.

Allow a full stretch at the bottom of each rep for maximum range of motion.

Common Mistakes

Rotating the torso excessively to row heavier weight — this reduces lat activation and stresses the spine.

Plank Hold

3 Sets 60 Seconds 60s work 30s rest

Forearms flat, elbows under shoulders. Maintain a perfect straight line from your head to your heels. Squeeze your glutes, quads, and core simultaneously. Breathe steadily throughout.

Pro Tips

If 60 seconds is easy, add shoulder taps, hip dips, or a weight plate on your back.

Focus on "zipping up" from your pubic bone to your navel — this targets the deepest core muscle (TVA).

Common Mistakes

Hips sagging or piking — record yourself from the side to check your alignment.

Tutorial Video

Full Walkthrough

Workout Progress 0 / 5

Duration

40 min

Total session

Calories

~520

Estimated burn

Exercises

Compound lifts

Level

Intermediate

Some experience needed

Equipment Needed

Barbell Dumbbell Pull-Up Bar Weight Bench Gym Mat

About This Workout

The Ultimate Full Body Workout for Strength & Conditioning

The Total Body Burn workout is a full body workout plan designed around five foundational compound exercises that have stood the test of time. Compound movements recruit multiple muscle groups simultaneously, making them far more time-efficient than isolation exercises — and significantly more effective for building real-world functional strength.

Unlike overcomplicated home workout plans that leave you confused and tired, this program follows a clear push-pull-legs philosophy compressed into a single 40-minute session. Every exercise was selected to complement the others, ensuring balanced development across your posterior chain, pressing muscles, and core stabilizers.

Whether you're returning to training after a break, following a structured workout routine for the first time, or an advanced athlete looking for an efficient full-body stimulus — this session adapts to your current fitness level through load and rep-range adjustments.

Benefits

Why This Workout Routine Delivers Results

Consistent, progressive full-body training is one of the most evidence-backed methods for improving body composition, strength, and cardiovascular health simultaneously. Here's exactly what you'll gain:

💪

Full Muscle Activation

Hits every major muscle group in a single session — legs, back, chest, core, and arms all get meaningful stimulus.

🔥

High Caloric Burn

Compound movements elevate your heart rate naturally. Expect 450–600 kcal burned per session with a significant post-workout metabolic boost.

⚡

Time Efficient

Just 40 minutes, 3×/week. Ideal for busy professionals who demand maximum results from minimum gym time.

🧠

Skill Development

Master the four most important movement patterns: hinge, pull, squat, and carry — skills that transfer to every other workout you'll ever do.

📈

Easy to Progress

Add 2.5kg per week to each lift. This progressive overload principle is the #1 driver of long-term strength and physique gains.

🏠

Gym or Home

With minor substitutions (resistance bands, bodyweight), this home workout plan works without a full gym setup.

How to Perform It

Follow This Workout Plan for Best Results

Structure matters as much as the exercises themselves. Follow these steps for a safe, effective training session every time you open Workout Mscape.

Warm Up for 5–8 Minutes

Never skip this. 5 minutes of dynamic movement — leg swings, arm circles, hip rotations, and 2 sets of very light deadlifts — prepares your joints and nervous system, reducing injury risk by a measurable margin.

Execute Exercises in Order

The sequence is intentional: start with the heaviest, most neurologically demanding lift (deadlift) while you're fresh, then move to supporting movements. Do not rearrange the order during your first 8 weeks.

Rest Precisely Between Sets

Use the Workout Mscape built-in timer. Resting too little compromises your next set's performance. Resting too long blunts the metabolic conditioning effect. Stick to prescribed rest periods.

Track Your Numbers

Log every set and weight used. Your goal is to add small amounts of weight each week — this progressive overload principle is the only proven mechanism for long-term strength improvement.

Cool Down & Stretch

Spend 5 minutes on static stretches targeting your hamstrings, hip flexors, and lats. This accelerates recovery and maintains the mobility gains you're building over time.

Frequently Asked Questions

Common Questions About Full Body Training

How many times per week should I do this full body workout?

For most people, 3 non-consecutive sessions per week (e.g., Monday / Wednesday / Friday) is the sweet spot. This gives your muscles 48 hours to recover between sessions while maintaining a high training frequency that drives adaptation. Advanced athletes may extend to 4x/week by alternating workout variations, but beginners should not exceed 3 sessions.

Can I do this workout at home without a gym?

Yes, with substitutions. Replace the conventional deadlift with a Romanian deadlift using heavy dumbbells or a resistance band. Replace weighted pull-ups with inverted rows under a table. The goblet squat and plank require no equipment at all. As a home workout plan, this program works well — though a barbell and pull-up bar deliver superior long-term results.

Is this workout suitable for weight loss?

Absolutely. Resistance training is superior to steady-state cardio for long-term fat loss because it builds muscle, which increases your resting metabolic rate. This full body workout routine burns 450–600 kcal per session and stimulates 24–48 hours of elevated metabolism post-workout — often called the "afterburn effect" or EPOC (Excess Post-exercise Oxygen Consumption).

What should I eat before and after this workout?

Pre-workout (60–90 min before): A moderate carbohydrate meal with some protein — oats with eggs, or rice with chicken. Avoid fat-heavy meals that slow digestion. Post-workout (within 45 min): Prioritize protein (30–40g) with fast-digesting carbohydrates to replenish glycogen and initiate muscle protein synthesis. A protein shake with a banana is perfectly adequate.

How long until I see results from this workout plan?

Noticeable strength improvements typically occur within 2–3 weeks as your nervous system adapts. Visible physique changes usually appear after 6–8 weeks of consistent training combined with adequate nutrition. At the 12-week mark, you should be lifting significantly heavier and have measurably improved body composition. Consistency and progressive overload are the only variables that matter.

Should I combine this with a HIIT workout routine?

Yes, but strategically. A HIIT workout routine performed on off-days can accelerate fat loss and improve cardiovascular fitness without compromising your strength sessions. Avoid performing high-intensity cardio immediately before or after this workout — it blunts strength gains and increases injury risk. Two HIIT sessions per week, on recovery days, is optimal for most people.