I have a friend who has crossed all the work out levels. And now, he is in search of a high intensity full body advanced workout. Now, that was not a tough question. But answering it needed me to be informed over a few things. The first and foremost thing I asked him was what he meant by high intensity and why does he need such a level. He answered me that he was going to participate in a marathon for some cause. Now since he was 30+, it was vital that he needed advanced fitness level so that he can perform better. I asked him about his daily work out regime to which he told that he works out some 1 hour every day under his instructor and the intensity is medium.

I made a high intensity full body workout regime for him. It is as given below. I advised him that:

Now, this is a high intensity workout and so the rest period must be minimal and there must be involvement of the entire body including the legs, hands, shoulders etc. And so the movement must be multi-joint.

If you are searching for equipment on which you can perform your full body workout then it is not possible to find one. You will have to use your own body weight for the purpose of full body advanced work out. Start with warm up exercises like jogging, jump rope exercises etc. 3-4 minutes warm up will be fine.

Now moving towards the high intensity exercises, here’s the list of a few exercises, which you must involve in your heavy workouts.

1. Body weight squats for weight loss-10 reps
2. Side plank-50 seconds
3. Squat jumps-10 reps
4. Abs exercises by lying down-50 seconds
5. Cycling exercises lying down-50 seconds
6. Floor mountain climbers-30 seconds

Move to these exercises in the fashion you design for yourself with only 10 seconds rest period. You will get great results if you do this 4-5 times daily at a stretch. It will take maximum of 15 minutes. But you can achieve great fitness level.

And this will not just work on your abs or hands or legs, but there will be full body workout.

He tried what I told him to do and he was really very happy with the results. He thought that his stamina has increased. Even you can try these exercises for your lower or medium level work out sessions with lower number of reps and/or time and with longer rest periods. You will get the results because these exercises are full proof.

Along with this I also advise to have healthy meal at regular intervals with phenq pills. Food must be lower in fats and must be higher in fiber. You must get good amount of nutrients from what you eat so that your immunity can be stronger. I have given my advice to many fitness and sports persons and they are really happy with the results they have got.