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For womenAdvancedFull body

Total Burnout

An all-out full-body finisher.

  • 14 min
  • 18 movements
  • Difficulty 1–4/5
WorksCoreArmsBackFull bodyLegs

The workout, in order

  1. Feet-Elevated Seated Core Twists

    Difficulty 4/530 sec

  2. Standing Arm Rotations

    Difficulty 1/530 sec

  3. Standing Walkout

    Difficulty 4/530 sec

  4. Burpee Simplified

    Difficulty 4/530 sec

  5. Groiners

    Difficulty 2/530 sec

  6. Mountain Climbers

    Difficulty 2/530 sec

  7. Plank Jacks

    Difficulty 2/530 sec

  8. Half Squat Jump

    Difficulty 2/530 sec

  9. Plank Up-Downs Harder

    Difficulty 4/530 sec

  10. Plank Hand to Foot Touch

    Difficulty 4/530 sec

  11. Plank Shoulder Taps Harder

    Difficulty 4/530 sec

  12. Knee Plank Up Downs

    Difficulty 3/530 sec

  13. Lying Leg Scissors

    Difficulty 4/530 sec

  14. Sitting Ab Crunch

    Difficulty 4/530 sec

  15. Superwoman Hold

    Difficulty 3/530 sec

  16. Crab Reach

    Difficulty 3/530 sec

  17. Runner's Lunge Twist Left

    Difficulty 1/530 sec

  18. Runner's Lunge Twist Right

    Difficulty 1/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise. Take longer breaks whenever you need them.

Keep your training going

Five women’s plans, 30 days each.

Compare plans
For womenBeginner

Women’s Beginner Plan

Learn the movements and build a starting routine.

30 days8–14 min a day
For womenEasy

Women’s Easy Plan

Keep moving with a manageable next step.

30 days8–14 min a day