If you’re ready to take your fitness journey to the next level, a full-body intermediate workout plan can be just the ticket. These workouts are designed to engage multiple muscle groups, helping you build strength, enhance endurance, and improve overall fitness. In this guide, we’ll present three diverse examples of full-body intermediate workout plans that can fit into your weekly routine. Each example comes with a clear structure, so you can easily follow along and tailor it to your needs!
This workout is perfect for those who enjoy a fast-paced session that keeps your heart rate up while building strength. You can do it at home or in the gym.
Start with a 5-minute warm-up (jogging in place or dynamic stretching) to get your body prepared.
Push-Ups: 3 sets of 10-15 reps
A classic exercise that targets your chest, shoulders, and triceps.
Squats: 3 sets of 12-15 reps
Great for your legs and core; keep your back straight and go as low as comfortable.
Plank: Hold for 30-60 seconds
Works your entire core; keep your body in a straight line.
Bent-Over Rows: 3 sets of 10-12 reps
Use dumbbells or a barbell to target your back muscles.
Burpees: 3 sets of 8-10 reps
A full-body exercise that combines push-ups and jumps; great for stamina.
Complete all exercises in a circuit fashion, resting 1-2 minutes between sets. End with a 5-minute cool-down and stretching.
This workout blends strength training with cardio elements to maximize calorie burn while building muscle. Ideal for your fitness classes or home gym.
Deadlifts: 4 sets of 8-10 reps
Focuses on your hamstrings and lower back; ensure proper form to avoid injury.
Jumping Jacks: 1 minute
A simple cardio move to elevate your heart rate between strength exercises.
Shoulder Press: 3 sets of 10-12 reps
Targets your shoulders; use dumbbells or a barbell.
Mountain Climbers: 1 minute
A core exercise that also gets your heart pumping.
Lunges: 3 sets of 10-12 reps per leg
Works your legs and glutes; ensure your knee stays behind your toes.
Alternate between strength and cardio exercises, resting for 30-60 seconds between each. Finish with stretching to cool down.
This workout requires no equipment and is perfect for those who want to build strength and endurance using just their body weight. Ideal for outdoor parks or at-home sessions.
Tuck Jumps: 3 sets of 8-10 reps
Explosive jumps that work your legs and improve agility.
Dips: 3 sets of 10-12 reps
Use a sturdy chair or bench to target your triceps.
Wall Sit: Hold for 30-60 seconds
Strengthens your legs; imagine sitting against an invisible chair.
High Knees: 1 minute
A dynamic move that gets your heart rate up.
Side Plank: Hold for 30 seconds each side
Engages your core while improving stability.
Complete the workout in a circuit fashion with 1-2 minutes rest between sets. Conclude with a gentle stretch.