{"id":44084,"date":"2023-02-20T04:00:00","date_gmt":"2023-02-20T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/40-min-functional-fullbody-workout\/"},"modified":"2025-05-16T12:49:18","modified_gmt":"2025-05-16T10:49:18","slug":"40-min-functional-fullbody-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/40-min-functional-fullbody-workout\/","title":{"rendered":"Workout of the week: 40-min functional full-body workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS <\/strong>\/ functional full-body workout \/ 40 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Stopwatch &amp; exercise mat<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When you think about a workout,&nbsp;<strong>fun<\/strong>&nbsp;is probably one of the last words that come to mind, right? Not for us \u2014 here&nbsp;<strong>at EVO, we like to put the fun in functional<\/strong>. However, this doesn&#8217;t mean that we overlook the effectiveness of these drills. In fact,&nbsp;<strong>it&#8217;s the combination of both that makes training pleasant<\/strong>.&nbsp;<\/p>\n\n\n\n<p>That&#8217;s how we came up with this&nbsp;<strong>40-minute functional full-body workout<\/strong>. It looks like any regular workout, but we added a time-related challenge that makes a big difference. So, as usual, you get a set of&nbsp;<strong>exercises \u2014 8 in this case<\/strong>. But&nbsp;<strong>you&#8217;ll level up each round<\/strong>, meaning you&#8217;ll perform 20 seconds of each and rest for 40 in the first round. Then, you&#8217;ll increase 10 seconds of activity and decrease 10 of resting period. It goes like this:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1st round &#8211; 20 sec on, 40 sec off<\/li>\n\n\n\n<li>2nd round &#8211; 30 sec on, 30 sec off<\/li>\n\n\n\n<li>3rd round &#8211; 40 sec on, 20 sec off<\/li>\n\n\n\n<li>4th round &#8211; 50 sec on, 10 sec off<\/li>\n\n\n\n<li>5th round &#8211; 60 sec on, 10 sec off<\/li>\n<\/ul>\n\n\n\n<p>You&#8217;ll start slow, but&nbsp;<strong>the intensity will increase a lot as you progress<\/strong>, making this also a&nbsp;<strong>cardio challenge<\/strong>.&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Burpees<\/li>\n\n\n\n<li>Squats<\/li>\n\n\n\n<li>Push-ups<\/li>\n\n\n\n<li>Lunge jump<\/li>\n\n\n\n<li>Push-ups with rotation&nbsp;<\/li>\n\n\n\n<li>Side to side&nbsp;<\/li>\n\n\n\n<li>Long jump<\/li>\n\n\n\n<li>Bicycle crunch<\/li>\n<\/ol>\n\n\n\n<p><strong>3, 2, 1, let&#8217;s do this!&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>8 exercises <\/li>\n\n\n\n<li>5 rounds<\/li>\n\n\n\n<li>20 seconds on, 40 off on the 1st round<\/li>\n\n\n\n<li>Add 10 seconds of work and take 10 of rest each round<\/li>\n\n\n\n<li>Last round: 60 seconds on, 10 seconds off<\/li>\n\n\n\n<li>40 minutes<\/li>\n\n\n\n<li>Equipment: Stopwatch &amp; exercise mat<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n<p>EVO nurtures natural movement and our workouts, such as this one, usually require little to no equipment and minimal training space, making it easy to perform them everywhere.<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h3>\n\n\n\n<p><strong>5 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; BURPEES<\/h3>\n\n\n\n<p><strong>1st round &#8211; 20 sec on, 40 sec off<\/strong><br><strong>2nd round &#8211; 30 sec on, 30 sec off<\/strong><br><strong>3rd round &#8211; 40 sec on, 20 sec off<\/strong><br><strong>4th round &#8211; 50 sec on, 10 sec off<\/strong><br><strong>5th round &#8211; 60 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start in a standing position and engage the core.<\/li>\n\n\n\n<li>Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet.<\/li>\n\n\n\n<li>As you do this, simultaneously jump, bring your legs back and land on the floor in a push-up position.<\/li>\n\n\n\n<li>Perform a push-up and, on the way up, drive the hips up rapidly and jump into a squat position.<\/li>\n\n\n\n<li>Return to upright and repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; SQUATS<\/h3>\n\n\n\n<p><strong>1st round &#8211; 20 sec on, 40 sec off<\/strong><br><strong>2nd round &#8211; 30 sec on, 30 sec off<\/strong><br><strong>3rd round &#8211; 40 sec on, 20 sec off<\/strong><br><strong>4th round &#8211; 50 sec on, 10 sec off<\/strong><br><strong>5th round &#8211; 60 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand on your feet, placing them at the same distance as that of your shoulder lines.<\/li>\n\n\n\n<li>Engage the core and go down to the floor, maintaining your knees on the line of your feet. Maintain the abs and glutes tight to control your hip and stabilize the movement. Use your arms to help you with your balance.<\/li>\n\n\n\n<li>Keep your feet attached to the floor and squat as down as possible without lifting the heels or feeling pain in your lower back.<\/li>\n\n\n\n<li>Repeat. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; PUSH-UPS<\/h3>\n\n\n\n<p><strong>1st round &#8211; 20 sec on, 40 sec off<\/strong><br><strong>2nd round &#8211; 30 sec on, 30 sec off<\/strong><br><strong>3rd round &#8211; 40 sec on, 20 sec off<\/strong><br><strong>4th round &#8211; 50 sec on, 10 sec off<\/strong><br><strong>5th round &#8211; 60 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.<\/li>\n\n\n\n<li>Engage the core and glutes.<\/li>\n\n\n\n<li>Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.<\/li>\n\n\n\n<li>Push the body upwards and return to the start position. Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; LUNGE JUMP<\/h3>\n\n\n\n<p><strong>1st round &#8211; 20 sec on, 40 sec off<\/strong><br><strong>2nd round &#8211; 30 sec on, 30 sec off<\/strong><br><strong>3rd round &#8211; 40 sec on, 20 sec off<\/strong><br><strong>4th round &#8211; 50 sec on, 10 sec off<\/strong><br><strong>5th round &#8211; 60 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with feet hip-width apart, core engaged, and shoulders set<\/li>\n\n\n\n<li>Jump straight up and split the legs into a lunge, allowing the back knee to drop close to the floor. Keep the core engaged and the torso upright. Use the arms in opposition to the legs to counterbalance the movement (if necessary).&nbsp;<\/li>\n\n\n\n<li>As soon as you hit the lowest point, explosively jump upwards and split the legs on the other side. Maintain your balance and position throughout the movement.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5 &#8211; PUSH-UPS WITH ROTATION<\/h3>\n\n\n\n<p><strong>1st round &#8211; 20 sec on, 40 sec off<\/strong><br><strong>2nd round &#8211; 30 sec on, 30 sec off<\/strong><br><strong>3rd round &#8211; 40 sec on, 20 sec off<\/strong><br><strong>4th round &#8211; 50 sec on, 10 sec off<\/strong><br><strong>5th round &#8211; 60 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>With arms stretched and the body partially planking, parallel to the floor, bring the torso closer to the ground by bending the elbows.<\/li>\n\n\n\n<li>Elbows should be \u2018facing\u2019 outwards in relation to the medial line.<\/li>\n\n\n\n<li>The trunk should be brought down as close to the ground as possible without contact or extreme shoulder discomfort.<\/li>\n\n\n\n<li>Shoulder blades should remain stable, and armpits and chest should also distribute strength.<\/li>\n\n\n\n<li>Push the palms firmly against the floor to push back upwards and straighten the arms (keeping shoulder blades steady).<\/li>\n\n\n\n<li>At the end of the motion perform a torsion of the trunk, from the pelvis up, raising one arm towards the ceiling and finalizing the movement in a stable T position.<\/li>\n\n\n\n<li>Rotate back to the original plank with both hands on the floor, arms stretched.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6 &#8211; SIDE TO SIDE<\/h3>\n\n\n\n<p><strong>1st round &#8211; 20 sec on, 40 sec off<\/strong><br><strong>2nd round &#8211; 30 sec on, 30 sec off<\/strong><br><strong>3rd round &#8211; 40 sec on, 20 sec off<\/strong><br><strong>4th round &#8211; 50 sec on, 10 sec off<\/strong><br><strong>5th round &#8211; 60 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start with your legs more than hip distance apart, with your core tight and a soft bend in the knees.<\/li>\n\n\n\n<li>Sit back into your hips and gently hop sideways to the left with your left leg leading.<\/li>\n\n\n\n<li>Reach your right hand towards your left leg and touch the floor. This is one rep.<\/li>\n\n\n\n<li>Use your core and upper legs to bring yourself back up and hop sideways to the right, reaching your left hand toward your right foot.<\/li>\n\n\n\n<li>Increase your speed to intensify that cardio power.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7 &#8211; LONG JUMP<\/h3>\n\n\n\n<p><strong>1st round &#8211; 20 sec on, 40 sec off<\/strong><br><strong>2nd round &#8211; 30 sec on, 30 sec off<\/strong><br><strong>3rd round &#8211; 40 sec on, 20 sec off<\/strong><br><strong>4th round &#8211; 50 sec on, 10 sec off<\/strong><br><strong>5th round &#8211; 60 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Find a space where you have 2-3m in front of you, and stand with feet hip-width apart. Engage the core and set the shoulders slightly, ready for movement.&nbsp;<\/li>\n\n\n\n<li>Quickly bend the knees and hips (to about a \u00bd squat position) and swing the arms backwards. Keep the knees over the toes throughout.<\/li>\n\n\n\n<li>As soon as you hit the lowest position, rapidly extend the hips and drive the arms forwards and up (about 45-degree angle) to straighten the body and jump forwards.<\/li>\n\n\n\n<li>Keep the core tight and remain balanced during the leap. As you land, drive the legs forwards allowing the knees and hips to bend slightly to absorb the landing.&nbsp;<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8 &#8211; BICYCLE CRUNCH<\/h3>\n\n\n\n<p><strong>1st round &#8211; 20 sec on, 40 sec off<\/strong><br><strong>2nd round &#8211; 30 sec on, 30 sec off<\/strong><br><strong>3rd round &#8211; 40 sec on, 20 sec off<\/strong><br><strong>4th round &#8211; 50 sec on, 10 sec off<\/strong><br><strong>5th round &#8211; 60 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lie on the floor with your lower back on the ground and your knees flexed. Engage your core.<\/li>\n\n\n\n<li>Place your hands behind your head, pull your shoulders from the floor and raise your feet from the floor.<\/li>\n\n\n\n<li>Emulate the bicycle pedal motion and bring one knee up, stretching the other.<\/li>\n\n\n\n<li>Simultaneously, rotate your torso to help your knee touch your opposite elbow.<\/li>\n\n\n\n<li>Do the same on the other side and repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">We hope you had as much fun as we had doing this functional full-body workout. Here are some other challenges for you: <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-functional-partner-workout\/\">20-min functional partner workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/12-min-kettlebell-tabata-workout\/\">12-min kettlebell Tabata workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-fullbody-functional-workout\/\">20-min full-body functional workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-metabolic-strength-workout\/\">20-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-upper-body-strength-workout\/\">20-min upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/9-min-cardio-amrap-workout\/\">9-min cardio&nbsp;AMRAP workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-new-years-strength-workout\/\">30-min New Year\u2019s strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/12-min-emom-christmas-workout\/\">12-min EMOM Christmas workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/12-min-fullbody-strength-workout\/\">12-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30min-fullbody-strength-workout\/\">30-min full-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-full-body-bodyweight-workout\/\">30-min full-body bodyweight&nbsp;workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/full-body-workout-for-time\/\">Full-body workout for time<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20min-fullbody-workout\/\">20-min full-body workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/join.evofitness.at\/7-day-trial\/?utm_source=website&amp;utm_medium=blog-medium&amp;utm_campaign=7-day-trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png\" alt=\"evo at trial cta 7 days blog male\" class=\"wp-image-56837\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS \/ functional full-body workout \/ 40 minutes Equipment: Stopwatch &amp; exercise mat When you think about a workout,&nbsp;fun&nbsp;is&#8230;<\/p>\n","protected":false},"author":7,"featured_media":43840,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 40-min functional full-body workout | EVO Fitness","_seopress_titles_desc":"Looking for a creative and outside-the-box workout, both effective and fun? You just found it: it's our 40-min functional full-body workout.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,140,935,936,947],"class_list":["post-44084","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-functional-training","tag-workout-of-the-week","tag-wow","tag-functional-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44084","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=44084"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44084\/revisions"}],"predecessor-version":[{"id":54919,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44084\/revisions\/54919"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43840"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44084"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44084"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44084"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}