Want to get into shape but don’t know where to start from? Well, how about starting with these 5 powerful total body workouts that will not only help you burn those extra calories, but will also boost your metabolism, so that you continue burning calories even after the workouts.

Here are 5 total body workouts that will leave you drenched in sweat!


While squats may seem primarily like a leg workout, the fact is that this workout engages every muscle in your body. Squat creates an anabolic environment in the body which promotes muscle development. Squats also evoke a hormonal response in the body releasing hormones like testosterone which further stimulates muscle growth.

Sets 3-5

Reps 10-15

Step 1: Stand with your feet at shoulder width with your toes pointed 15 degrees outward.

Step 2: Keeping your upper body straight, bend your knees as if you are about to sit on a chair.

Step 3: Go back to the starting position.

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Mountain Climber

A hot favourite with many athletes, the Mountain Climber is great if you want to develop your balance and agility. Some of the muscles being worked out include the hips, abs, chest, shoulders, triceps among others.

Sets 2

Reps 10

Step 1: Start with a plank position on your palms.

Step 2: Now pull your left knee up towards your chest.

Step 3: Push your left knee to the back while bringing the right knee to the chest.

Step 4: Repeat this action with your right knee.

Jumping Jack

The most basic form of callisthenics, we have been doing jumping jacks since our school days. However, not many of us are really aware of the amazing benefits of this exercise. Not only is it one of the best ways to burn calories but engaging the glutes, calves, thighs, back and shoulder muscles among others, jumping jack helps you strengthen your muscles throughout the body. It is also a great exercise to build your body’s endurance and condition your cardiovascular system.

Sets 3-4

Reps 10-15

Step 1: Stand straight with your feet close to each other and arms by your side.

Step 2: Jump in the air while clapping with both your arms overhead and opening your legs wide.

Step 3: Land back in starting position.


Nothing pushes your body harder than a set of burpees done right. Each rep works your arms, chest, glutes, quads, hamstrings and abs among other muscles. Not only does this exercise burn the extra calories, but it also drives your metabolism high, so that you continue burning calories even after you have stopped working out.

Sets 3

Reps 10-15

Step 1: Stand with your feet at a shoulder width apart.

Step 2: Now get down and kick your feet behind you into a push-up position.

Step 4: Do a push-up and jump up into the air. Try to keep your back straight while jumping up.

Step 5: Repeat.

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Push-ups are another powerful exercise that provides a total body workout. Apart from working on your pecs, push-up also works out the deltoids, triceps, the back side of the upper arm, even your core and back.

Set 3

Reps 10-15

Step 1: Get down on the floor with both your hands planted slightly wider than the shoulder width so that they support your body weight.

Step 2: Extend your feet straight behind you. Make sure your knees are not bent.

Step 3: With your back straight and abs braced steadily lower your body till your elbows are at 90 degrees.

Step 4: Get back to the starting position.

If you are still not sure about whether you are doing the postures right, approach the trainer in your gym for guidance. In fact, gyms like Power World have a unique concept of ‘Help Me’ badge, especially for people who need help in mastering the right techniques of any workout and get the maximum benefits. A noble idea, we definitely encourage you to walk in and have a look at the Power World Gyms.



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