The 30 Minute Full Body Burner – A Workout You Can Do At Home With No Equipment!

Looking for a quick workout you can do at home with no equipment? Then try today’s workout ‘The 30 minute full body burner’. Maybe you’re in a rush, maybe you just don’t feel like going to the gym today, here’s a workout that can be progressed and regressed depending on your skill level that doesn’t require any equipment except your own body and a will to get stronger!

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Last Updated on March 18, 2021 by Andrew Blakey


When you have a busy schedule it can be hard to find the time to make it all the way to the gym and back. This is especially true if you’ve had an overly long and draining day. That’s why we want to provide you with a workout you can do at your own home in under 30 minutes! The 30 minute full body burner is a quick but effective workout you can do at home with no equipment!

Disclaimer: You should consult with a medical professional before taking part in any unsupervised workout program.

Don’t forget to do a full body warmup before performing any of these workouts!

What is the Full Body Burner? This workout is a full body workout meant to get your heart rate going and get a good full body sweat. It’s going to leave you with that successful post workout vibe, that you can take with you even after the 30 minutes is over. It starts with a 3 exercise circuit, followed by a superset (two exercises back to back that work DIFFERENT muscle groups), and then a compound set (two exercises back to back that work the SAME muscle group)

Workout: The Full Body Burner (Intermediate Level)

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Circuit 1:

3 exercises, 30 seconds each, with 15 seconds between exercises, 60 second break following the third exercise. Repeat 3 times.

Exercise 1a: Burpees:

Perform the exercise without the pushup. We have pushups later in the workout, so we’re going to use this exercise primarily as a way of increasing our heart rate.

Exercise 1b: Alternating Lunges:

I recommend being next to an object of some sort in case you need added stability at some point during this exercise.

Exercise 1c: Wall Sprints :

This is another exercise that is great for getting the heart rate up and helping you to get that sweat going. Emphasis on controlled leg movement throughout this exercise.


2 Exercises, for as many reps as possible (with good form), 15 seconds between exercises, 90 seconds following the second exercises. Repeat 3 times.

Exercise 2a: Pushups / Elevated Push Ups:

Perform flat on ground, shoulder width apart for hands. However, if pushups on the ground are a bit too challenging, we’re going to take some of the load off by having you perform them elevated. The more elevated you are, the easier they are to perform (challenge yourself!).

Exercise 2b: Wall Sit (hold for around 30-45 seconds):

This is a great exercise for working the legs/glutes by initiating an isometric contraction of your muscles. While performing this exercise it’s important to keep your back against the all, and your thighs close to parallel to the ground.

Compound set:


Exercise 3a: Plank:

if a plank is something new to you, make sure you start small. Even if you start with just 10 seconds, and then build your way up to around a minute over time!

Exercise 3b: Superman’s/SuperWomans! :

This is a great exercise for those who work desk jobs, or are seated for long periods of time. When we are seated for long periods, our shoulders tend to round forward (slouch). By performing supermans, we promote the conditioning and strengthening of our back muscles including rhomboids (the muscles between our shoulderblades), as well as shoulders. and glutes. Using this quick 30 minute circuit, you can help yourself get in shape especially if you’re lacking time! Let us know, how the workout goes for you! Written by Andrew Blakey | Owner

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