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High Intensity Full Body Workout For Beginners: A Complete Guide

Updated: May 4, 2023

If you're new to fitness, a high intensity full body workout might seem intimidating. But don't worry – with the right guidance, you can achieve great results and improve your overall fitness. This type of workout involves high intensity exercises that target all major muscle groups in your body. In this article, we'll guide you through everything you need to know to get started with a high intensity full body workout for beginners.


Benefits of a High Intensity Full Body Workout for Beginners


A high intensity full body workout can provide numerous benefits for beginners, including:

  • Improved cardiovascular health

  • Increased muscle strength and endurance

  • Increased fat burning and weight loss

  • Improved balance and coordination

  • Reduced risk of injury



How to Start a High Intensity Full Body Workout


Before you begin a high intensity full body workout, there are a few things you should keep in mind:

  • Start slowly: Don't try to do too much too soon. Start with a low intensity workout and gradually increase the difficulty as you become more comfortable.

  • Warm up: Always warm up before your workout to reduce the risk of injury.

  • Use proper form: It's important to use proper form when performing each exercise to avoid injury and get the most out of your workout.

  • Rest: Make sure to rest between sets and between workouts to give your body time to recover.

Exercises for a High Intensity Full Body Workout


Here are some exercises you can include in your high intensity full body workout:

  • Burpees

  • Squat jumps

  • Lunges

  • Push-ups

  • Plank

  • Mountain climbers

  • Jumping jacks

  • Dumbbell rows

  • Deadlifts



Sample High Intensity Full Body Workout for Beginners


Here's a sample high intensity full body workout for beginners:

  • Warm up: 5 minutes of light cardio (such as jogging or jumping jacks)

  • Burpees: 3 sets of 10 reps

  • Squat jumps: 3 sets of 10 reps

  • Lunges: 3 sets of 10 reps

  • Push-ups: 3 sets of 10 reps

  • Plank: 3 sets of 30 seconds

  • Mountain climbers: 3 sets of 10 reps

  • Jumping jacks: 3 sets of 10 reps

  • Dumbbell rows: 3 sets of 10 reps

  • Deadlifts: 3 sets of 10 reps



Recommended High Intensity Full Body Workouts on YouTube


We have some great high intensity full body workouts on YouTube for you to try.


Full Body Workout For Beginners | Learn The Dumbbell Basics




Full Body Workout With Dumbbells At Home




FULL BODY Dumbbell High Intensity Metabolic Conditioning Workout



A high intensity full body workout can be a challenging but rewarding way to improve your overall fitness. By following the tips and exercises outlined in this article, beginners can safely and effectively incorporate this type of workout.


Frequently Asked Questions


Is a high intensity full body workout safe for beginners?

Yes, as long as you start slowly and use proper form.


How often should I do a high intensity full body workout?

It's best to start with 2-3 workouts per week and gradually increase the frequency as your fitness improves.


What should I eat before and after a high intensity full body workout?

Eat a balanced meal with a mix of protein, carbohydrates, and healthy fats before your workout. After your workout, eat a protein-rich snack or meal to help your muscles recover.


Looking for more workout guides? Check these out:




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