Total Body Workout that Burns Fat and Builds Muscle

Total Body Workout that Burns Fat and Builds Muscle

This total body workout comes straight from my eight week fitness trainer Conquer. This is seriously one of my favorite workouts because it challenges your whole body. You will be dripping in sweat. Your muscles will be trembling. This total body workout proves that it is possible to get an incredible workout in a short amount of time. 

Equipment Needed

Nada. This total body workout requires zero equipment. I designed this fitness trainer so that there would be a mix of gym routines and at home routines. I know that there are days when you can’t make it to the gym or just don’t want to. These no equipment total body workouts come in handy on those days.

I also really like no equipment workouts because they highlight the body’s weaknesses very well. Maybe your balance is a little off and you don’t know it until you do pistol squats. Or perhaps you have been neglecting your smaller muscle groups and those push-ups are HARD. Conquer ensures that no muscle group is neglected and that you get a solid mix of the different areas of fitness.

The Workout

total body workout

This full body workout comes from day 33 of the Conquer fitness trainer. Whether you are a beginner, intermediate, or advanced lifter, this program will prime your muscles to be ready for anything. I love workouts and programs such as these because they can be scaled based on your fitness level. Are you a beginner? Maybe you go a little lighter. Intermediate lifter? Start pushing yourself to go a little heavier. Advanced fitness guru? Push yourself to and past your limits.

This workout doesn’t require you to push any weight besides your own. This means that in order to scale the workout, you can either push faster, jump higher, or take little to no rest. Keep time each time you do this total body workout. Then try to beat that time in the next workout.

The Method to the Madness

Circuit training is an excellent way to burn fat and build muscle at the same time. The fast past also keeps the workout fun and short, which leaves you zero excuses.

Bodyweight circuit training is my favorite kind because it makes you feel like a kid again. Using your body to tone and build your body is a beautiful thing that is often underrated. Having the ability to pull this total body workout out anytime and anywhere gives you freedom. You don’t have to worry about when you are going to get your workout in or if you will be able to make it to the gym.

Circuit training in general is great because you don’t have to choose between fat burning and muscle building. Getting a solid sweat in while maintaining that hard earned muscle can be tricky at times. Circuit training allows fat burning and muscle building to work hand in hand, meaning you get more done in less time.

Breaking it Down

  • total body workout


You can walk, run, bike, do dynamic stretching, or any other warm-up that you like. Just make sure that you are thoroughly warmed up before starting the workout so that you avoid injury! If you did a good warm-up, you should break a light sweat or be stripping off the sweatshirt.


When you are doing push-ups, focus on keeping your core tight and your back flat. Go down until your elbows hit a ninety degree angle, then press back up. This is an exercise that you can move through fairly quickly. Just be sure not to compromise your form!


Work those abs! I love sit-ups because they challenge your entire midsection. This is a total body workout, which means that we are hitting all the muscles groups. Performing sit-ups ensures that your entire abdominal wall gets some solid reps. Keep those feet planted firmly on the ground. I like to cross my arms with my hands on my shoulders then sit-up until my elbows hit my knees. Go slow and controlled through this movement to get a killer burn!


Pull-Ups are extremely difficult. If you cannot perform 5 unassisted pull-ups, either use a pull-up machine or a band. You could also performing jumping pull-ups, but be sure to place most of the tension in your lats and not your legs. When performing pull-ups, make sure that you are contracting and releasing your lats to lift and lower your body.


Nothing like a few squats to build and define the legs and booty! I love squats because they build and burn at the same time. Make sure your knees track out over your toes when performing squats to protect your knee. Keep your core tight and push through your heels!

Spider Push-Ups

So we already did push-ups, but now we are going to kick it up a notch. Spider push-ups are going to work your chest, shoulders, and core. This total body workout is going to challenge you with moves like this. I don’t care if you are a beginner. Get on your knees. Take breaks. Push yourself to get better every time you do this workout! Spider push-ups are tricky, so if you need to start on your knees until you get the movement down.

Leg Raises

Why hello lower abs 😉 That pooch that drives you crazy will be taken care of by these leg raises. The key here is to keep your lower back pressed into the mat. Only lower your legs to the point that your back stays on the ground. If your back pops up, you lowered your legs too far.

Triceps Push-Ups

Bye bye bat wings! That double wave will be gone once you get down to business with these triceps push-ups. These push-ups differ from regular push-ups because you are going to keep your elbows pinned to your sides. Triceps push-ups are hard! Start on your knees if you need to an work your way up.

Jack Knife

I love doing jack knives because they burnout the entire core. You are lifting your legs and your arms at the same time, meaning that the upper and lower abs are being worked. Focus on keeping your core tight and your back flat. The slower you work through the movement, the greater the burn.

Walking Lunge

Walking Lunges are great for keeping the heart rate up while working the legs. If you take longer strides, you will put more emphasis on the glutes. Shorter strides will put more emphasis on the quads. If you want to build a particular muscle group, put the emphasis there. You can also mix it up by swapping between long and short strides. Just make sure your knee is in line with your ankle!


Chin-ups are different from pull-ups in a couple of ways. First, chin-ups are perform with an underhand rather than an overhand grip. Second, due to the grip, the emphasis of chin-ups is on the biceps rather than the lats. Move slow and controlled through this movement to get the best results!

Wall Runs

This are by far the hardest exercise on this list! Wall runs define a total body workout because they are a total body move. Walking your feet up the wall and your hands backwards at the same time is tough. Practice. If this exercise is too hard for you, do shoulder taps in a plank position. Keep trying to the walls runs until you get it!

Reverse Lunges

Reverse lunges require even more balance than typical lunges. Keep your core tight. Put your weight in the heel of your front foot. When you put the weight into the heel, you are placing the focus on those glutes. Focus on keeping good form through this movement so that you get the best results.

Wrapping Things Up

I love this workout so much. The total body workout will leave you feeling drained yet satisfied as you drag yourself out of those sweaty gym clothes. The best part about this total body workout is that you can do it anywhere, so no excuses.

If you want the full Conquer eight week fitness trainer you can go to shop–> trainers. Or you can click on the title of the ebook mentioned anywhere in this post 🙂 If you want to know how I workout, eat, and supplement, then this trainer is for you. If you want to jump start your results with a plan that can be tweaked to fit your lifestyle then Conquer is for you.

Please drop your thoughts on this total body workout in the comments! I would love to chat with you!

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