Fast-Paced Full-Body Workouts

Fast-Paced Full-Body Workouts

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Maximize workouts by increasing the pace and working your full body.

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Optimize your fitness results by combining more intensity, or fast pace, with a total body workout. According to the IDEA Health and Fitness Association, scientific research supports the incorporation of the full body into a fast-paced workout because it improves body function, metabolism, movement and performance. Workouts of this nature are not new to the fitness scene and various types of high-intensity and full-body training programs exist. Challenge your workout regimen with an intense, total-body routine.

Tabata Sequence

A Tabata interval, or sequence, is when you engage a particular exercise at high intensity for 20 seconds and then follow it with 10 seconds of rest. The Tabata cycle is repeated eight times without pause for a total of four minutes of fast-pace training. Conduct interval training for the entire body using a Tabata per exercise and get a fast paced workout from head to toe. A full-body workout in this style might include a four-minute Tabata of sits-ups and then push-ups. From push-ups then move into walking lunges and then end the workout with kettlebell swings. Each different move is done for four minutes -- with 20 seconds work to 10 seconds rest -- before transitioning into the next exercise. Doing the four exercises times four Tabata cycles equals 16 total minutes of fast-paced training.


CrossFit combines high-intensity training using several rounds of exercise in timed sets. The CrossFit workout exemplifies optimal results in cardiovascular activity combined with weights or calisthenic movements. The American Council on Exercise deems this type of fast-paced, full-body workout as efficient in burning maximal calories while simultaneously promoting aerobic and muscular gains. However, CrossFit is best learned with trained coaches to avoid injury when using equipment or high-intensity energy bursts. A workout of this nature might include five rounds of 15 overhead squats, a 400 meter run and 10 burpees, all done for time with a 20-minute time cap.

Bodyweight Circuit

Use your own body weight combined with effective exercises done in circuit fashion to create a low-cost yet quality workout. The American College of Sports Medicine indicates that high-intensity circuit training, HICT, with just body weight yields successful fitness results with minimal investment. Conduct a seven-minute workout, spending 30 seconds on each exercise before transitioning to the next. Add two or three rounds once the circuit is completed to increase the challenge. An example of this method might include squats, jumping jacks, push-ups and lunges. Additionally, sit-ups, triceps dips using a chair and speed skater lunges can be incorporated.


Warm up for three to five minutes prior to beginning the fast-paced workout. This prepares your body for the upcoming challenge within the workout. As noted by the American College of Sports Medicine, minimize resting period between exercises to 30 seconds or less so that you maximize the metabolic impact. Add fast-paced, full-body workout routines two or three times a week, but remember to take resting days for muscle repair and recovery.