High-intensity Full-body Strength Workouts

High-intensity strength workouts are any method of exercise that increases your heart rate to near maximal levels. You can use any equipment or method to train, including cable column machines, free weights, jump rope, medicine ball or suspension cables. Coach Robert dos Remedios of College of the Canyons in Santa Clarita, California, recommends that you pick five to six exercises and do them for 30 seconds each with a 30-second rest interval between exercises.

Burpees

This exercise combines a push-up with a vertical jump and requires you to have fast reflexes and rhythm. Stand with your feet slightly apart and drop to a crouch position with your heels off the ground and your hands on the ground in front of you. Bring both feet off the ground and extend your legs behind you while keeping your hands on the ground. Your body should now be in a push-up position.

Do one quick push-up and hop forward back to the crouching position. Then swing your arms up and jump vertically as high as you can. Land on the balls of your feet and repeat the movement pattern as fast as you can.

Kettlebell Clean and Press

This exercise teaches you how to transfer forces from your lower body to your upper body. The movement pattern is similar to the Olympic lift. Hold a 25- or 30-pound kettlebell in your left hand with your knuckles facing forward. Stand with your legs shoulders-width apart. Slightly rotate your arm inward so that your thumb is facing toward you. Bend your torso forward at your hips, but do not round your spine.

Push your hips forward and your legs against the ground. Swing the kettlebell up at the same time to your shoulder and bend your arm. The kettlebell should roll around your hand so that it rests on your forearm with your knuckles facing out to your right. Keep your arm close to the center of your body. Keep your knees bent and your buttocks tucked beneath you.

Bend your legs to push against the ground, exhale, and press the kettlebell up above your head. Hold the position for one second, and lower the weight down to your shoulder. Return to the starting position, and repeat the exercise for one minute for four sets. Use your right arm for the second and fourth sets.

Box Jumps

Stack a set of aerobic steps about 2 to 3 feet high, or use a plyo box of the same height made out of wood or metal with a flat surface designed for jumping. Stand in front of the box and jump on it with your feet hips-distance apart. Jump down and immediately jump back up without pausing. Do eight to 10 jumps for three to four sets.