Explosive Full-Body Blast Workout

full body blast workout

This Full Body Workout is a Blast

It’s time to change that workout up!

If you are in need of a full-body workout that will blast calories give this difficult – yet rewarding – workout a try. Work along with me as we bust through mountain climbers, struggle with tic-tocs, and get pumped doing pushups!

We will go through 3 full sets with little to no rest between sets – don’t make fun of me if I get winded! 🙂

The Blast: Full Body Workout

Let’s Go! Full Body Workout!


This is a more difficult workout that hits our entire body via timed exercises! Keep your rest sets to a minimum and you will torch calories while not taking hours and hours to get a workout in!

This workout is a great way to get that heart rate elevated and burn calories! Let’s begin!


Wall-sits, mountain climbers, pushups, tic-tocs, squats with front press

Wall sits2Wall-sits:

Lean back against your wall as if sitting in a chair with your knees at a 90-degree angle (indicating you are low enough) – you basically want your thighs parallel to the floor. Hold that position as a timed exercise. To increase the difficulty – if it’s too easy – bicep curl the entire time or hold a weight straight out in front of you to work your shoulders!

Full Body WorkoutMt. Climbers:

With your body weight on your hands and feet, get to a rhythm of bringing each knee up towards your chest at a fast, heart-pounding pace. Make sure to keep your core engaged the entire time (i.e. bringing your belly button up towards your spine) and keep your butt low the entire time. If you aren’t winded after 30 seconds of mountain climbers then you definitely didn’t do them right – or you are just in great shape!


We all know how to do a pushup, right? Keep your hand’s shoulder-width apart, your back straight, your feet together, and your core engaged then perform a pushup. You can also perform these in a modified position – on your knees. You can change your hand placement up as well to work your muscles differently. For instance, you can utilize your triceps more by placing your hands together directly under your chest!


In a plank position – meaning weight on your elbows and toes, with your elbows under your shoulders, body parallel to the ground, and core engaged – with your feet spread out 3-4 feet, move one foot to the other and back to the starting position (then do the same with the opposite foot). Get in a rhythm and do this as a timed exercise. Your legs will be like the pendulum of a clock: tick-toc back and forth.

FrontPressSquat with Front Press (squat not shown):

Squeeze the weights together directly in front of your chest and keep them together throughout this entire exercise. Likewise, set up in a normal squat position and as you come out of the squat – try to get down deep enough to where your thighs are parallel to the ground – push the weights up and out from your chest and then return them to the starting position.


If you go at this full-body workout hard you will be toast after only 15 minutes! Still not beat? Do another set!

Push yourself to the max in order to burn calories and ramp up your metabolism!

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Founder at DIY Active
Josh is the founder of DIY Active - your at home fitness source! He enjoys blending the latest science and expert advice with health practices to help you exercise smarter at home!
Josh Anderson
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Explosive Full-Body Blast Workout