The Best Full Body Workouts: Beginner, Intermediate & Advanced

Sometimes you’re looking for a workout that’s going to test your strength, speed and gets your heart rate up, stretching every muscle you have to the limit. Sometimes you need a workout for the whole body.

Whether you’re short on time or want a challenge, full body workouts mean that you can hit all the major muscle groups in one go, alongside burning serious calories and getting your training in.

Source: Courtesy of CrossFit Inc.

Some of the best full body workouts don’t need access to a box, gym or equipment. Movements like burpees, air squats, push-ups and even running are great for getting your blood pumping.

To help you find the best full body workout, BOXROX collected some of the best beginner, intermediate and advanced full body CrossFit and functional fitness workouts to try so you have no excuse to skip a training day.

Beginner / No-Equipment

Intermediate / Minimal Equipment

Advanced / Full Gym Access

Best Beginner / No-Equipment Full Body Workouts

These workouts can be completed with limited CrossFit experience and no equipment.

“Orbison”

EMOM for 20 minutes:

• 4 Burpees
• 6 Air Squats
• 8 Sit-Ups

Each minute, perform 4 Burpees, 6  Air Squats, and 8 Sit-Ups as quickly as possible. Repeat this 20 times, every minute on the minute (EMOM) until 20 minutes is up.

Example: If it takes you 40 seconds to complete 4 Burpees, 6 Air Squats, and 8 Sit-Ups, you have the remaining 20 seconds to rest until the next minute starts.

Score is the total number of repetitions completed before the 20-minute clock stops.

Scaling Options

Reduce the repetitions by half, and therefore extend your rest times for each minute.

Beginner:
EMOM for 20 minutes

• 2 Burpees
• 3 Air Squats
• 4 Sit-Ups

This workout was designed by Hyrox @hyroxworld.

“Burden Run”

For Time:

• 10 mile run

Every mile, perform:

• 10 Burpees

With a running clock, as fast as possible complete 10 miles. Every 1 mile completed, perform 10 Burpees before continuing the Run.Score is the time on the clock when the 10 mile Run is completed.

“Cooper”

10 Rounds for Time:

• 10 Burpees
• 10 Air Squats
• 10 Push-Ups
• 10 Sit-Ups

Time Cap: 30 minutes

Cooper is a pure bodyweight workout that consists of 10 rounds of 10 Burpees, 10 Air Squats, 10 Push-Ups, and 10 Sit-Ups. Try to find a (slower) pace that you can maintain for the entire 10 rounds. The time cap for Cooper is 30 minutes.

Score is the time on the clock when the last round of the Sit-Ups is completed.

Scaling Option: You can scale Cooper by reducing the rounds by half from 10 to 5 rounds.

“Maupin”

4 Rounds for Time:

• 800 meter Run
• 49 Push-Ups
• 49 Sit-Ups
• 49 Air Squats

With a running clock, as fast as possible perform four rounds of the prescribed work in the order written.

Score is the time on the clock when the last round of Air Squats is completed.

“Eric Garner’

11 Rounds for Time:

• 9 Burpees
• 15 Air Squats

With a running clock, as fast as possible perform the prescribed work in the order written for 11 rounds.

Score is the time on the clock when the last round of Air Squats is completed.

Scaling Options

Advanced:
11 Rounds for Time

• 9 Devil Presses (2×40/25 lb)
• 15 Air Squats

Read More: The Best No Equipment Workouts at Home for Athletes

Best Intermediate / Minimal Equipment Full Body Workouts

These workouts require a small amount of equipment, including jump rope, a pair of dumbbells, and a kettlebell.

“Jump Around”

EMOM (with a Partner) in 15 minutes:

• 8 Alternating Dumbbell Snatches

After each 3 minutes perform:

• 50 Double-Unders

Partners are working on different exercises and switch at the end of each minute. Remaining time in the minute after completing the prescribed reps is the rest period. 

Every third minute, both partners complete 50 double unders or 75 single-unders. For example: in minute 1, Partner A completes the dumbbell snatches while Partner B completes the overhead press. In minute two, they switch. 

In minute 3, they each complete the 50 double-unders or 75 single-unders. Continue this pattern for 15 minutes.

“Tumilson”

8 Rounds For Time:

• 200 meter Run
• 11 Dumbbell Burpee Deadlifts (2×60/40 lb)

“Mark Whitford”

4 Rounds for Time:

• 15 Dumbbell Thrusters (2×40/20 lb)
• 50 meter Dumbbell Overhead Walking Lunges (2×40/20 lb)

With a running clock, as fast as possible perform the prescribed work in the order written for 4 rounds.

Score is the time on the clock when the last round of Walking Lunges is completed.

“Freddy Krueger”

21-15-9 Reps for Time:

• Kettlebell Swings (70/53 lb)
• Burpees

“Fat Amy”

For Time:

• 50 Air Squats
• 10 Burpees
• 40 Sit-Ups
• 10 Burpees
• 30 Lunges (alternating legs)
• 10 Burpees
• 20 Kettlebell Swings (1.5/1 pood)
• 10 Burpees
• 10 meter Bear Crawl
• 10 Burpees
• 20 Kettlebell Swings (1.5/1 pood)
• 10 Burpees
• 30 Lunges (alternating legs)
• 10 Burpees
• 40 Sit-Ups
• 10 Burpees
• 50 Air Squats

With a running clock, as fast as possible perform the work in the order written.

Score is the time on the clock when the final repetition (the 50th Air Squat) is completed. 

Scaling Options 

This is a light, (mostly) bodyweight workout with movements that athletes of almost any level can manage. If necessary, scale the volume of repetitions so you can move through the movements quickly and unbroken.

Best Advanced / Full Gym Access Full Body Workouts

These workouts require a range of equipment and a good level of fitness to perform RX.

“The Chief”

Five 3-minute AMRAPs in 19 minutes:

AMRAP in 3 minutes:

• 3 Power Cleans (135/95 lbs)
• 6 Push-Ups
• 9 Air Squats

Rest 1 minute
Repeat 5 times

Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

Score

• Official scoring: After each 3-minute cycle, start over. Record the score (rounds+reps) individually for each of the five AMRAPs.
• Common scoring: After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.

Scaling Options

“The Chief” is meant to be performed fast. This WOD has built-in rest so athletes can push hard during the work phase. The load should feel moderate. Scale the load, the volume, or the skill level (see: Push-Up Scaling) so you can perform unbroken sets throughout the workout.

Beginner:
Five 3-Minute AMRAPs in 19 minutes:

• 3 Power Cleans (75/55 lb)
• 6 Incline Push-Ups
• 9 Air Squats

Rest 1 minute. Repeat 5 times.

“Jackie”

For Time:

• 1,000 meter Row
• 50 Thrusters (45/35 lb bar)
• 30 Pull-Ups

Complete the work in the order written: 1,000 Meter Row, then 50 Thrusters, then 30 Pull-Ups.

Score is the time it takes to complete all the work.

Scaling Options

“Jackie” is meant to feel light and should be done fast. The intensity should be high. Scale the load and/or the skill level (see: Pull-Up Scaling) so you can finish this WOD in around 10 minutes or less.

Beginner:
For time:

• 800 meter Row
• 35 Thrusters (22/12 lb)
• 20 Ring Rows

“Full Body #2”

AMRAP in 15 minutes:

• 400 meter Run
• 12 Dumbbell Deadlifts (2×50/35 lb)
• 9 Dumbbell Hang Power Cleans (2×50/35 lb)
• 6 Dumbbell Push Presses (2×50/35 lb)

On a 15-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 15-minute clock stops.

Source: Sara Sigmundsdottir / Jason Smith

“Dirty Thirty”

For Time:

• 30 Box Jumps (24/20 in)
• 30 Jumping Pull-Ups
• 30 Kettlebell Swings (35/26 lb)
• 30 Lunges
• 30 Knees-to-Elbows
• 30 Push Presses (45/35 lb)
• 30 Back Extensions
• 30 Wall Ball Shots (20/14 lb)
• 30 Burpees
• 30 Double-Unders

Time Cap: 30 minutes

With a running clock, as fast as possible perform all of the movements in the order written. 

Score is the time it takes to complete all 300 repetitions.

Scaling Options

“Dirty Thirty” is the scaled version of the CrossFit Benchmark WOD “Filthy Fifty”. This WOD is manageable for all different levels of athletes. If needed, scale the skill level (see: Box Jump Scaling | Knees-to-Elbows Scaling | Double-Under Scaling) and/or the load to complete this WOD in 20 minutes or less — and mostly unbroken.

“Mikko’s Triangle”

EMOM for 39 minutes:

• 1 minute Row
• 1 minute SkiErg
• 1 minute Assault Bike
• 1 minute Rest

Set a single number of calories and complete that amount of work each minute – every minute.

Score is the total number of calories completed (for example, if an athlete does 20 calories per minute, they will complete 600 total calories for the entire workout).

Scaling

Reduce the number of calories per minute to a number which will be challenging to hold each minute for the entire workout.

Read More: No Barbells – Top 10 CrossFit Bodyweight Workouts