14-Day Full-Body Burn

This quick, rhythmic warmup gets your body acclimated to movement as you gear up for a longer class. This class can be done before any class in the Full-Body Burn program, or any class on Glo!

The perfect, full-body warm-up that can be done before any class in this program, on its own, or any other activity. Begin in Down Dog, then build heat with Squats. Sink into a Forward Fold and a few versions of Child’s Pose to stretch out the hips and center the body and mind to prepare for movement.

Cool-downs are key to bringing your body into balance and back to neutral to avoid injury and burnout. This class can be added on to any class for an extra stretch to open the hips and wind down.

This gentle cool-down class is done entirely on your back. This class helps release tension by connecting the body to the breath and bringing your spine into alignment with Supine Twists, Knees-to-Chest, and Reclined Twist. Finish with a gratitude practice to seal in all your hard work.

Welcome to day 1 of 14-Day Full-Body Burn. This sports-themed cardio class focuses on functional movement. Target all the major muscle groups you use most in your daily life—legs, arms, and abs. Get your heart rate up with dynamic jumps, Side Shuffles, Mountain Climbers, Squats, and Planks for a full-body workout. Have fun with this light-hearted yet hardcore cardio workout.

This slow-burn class will set your core on fire, focusing on strengthening the core with less reps and longer holds to activate the abs. A challenging series of Planks, Crunches, Airplanes, Bird-Dog, and Superman. Consistency is key in building strength, revisit this class any time. This is day 2 of 14-Day Full-Body Burn.

High Intensity Intervals are one of the most efficient ways to get the most out of your workout. This class uses a type of HIIT called Tabata, a four-minute workout consisting of 8 rounds of 20 seconds of work at maximum effort, followed by 10 seconds of rest. This may sound simple but it’s seriously challenging and has a major payoff. This is day 3 of 14-Day Full-Body Burn.

This yoga-inspired strength class cultivates balance, mobility, and flexibility—three of the most important factors in building a healthy and functional body. This full-body burn peaks with a series of Planks, Squats, Mountain Climbers combined with active rest before a final sequence of core work. This is day 4 of 14-Day Full-Body Burn.

This class focuses on sculpting and toning the lower body—glutes, hamstrings, quads, and calves—with Hamstring Curls, Sumo Squats, Bridge, and Lunges. Add dumbbells for extra resistance to help build a stronger foundation for better balance and mobility. This is day 5 of 14-Day Full-Body Burn. Props Suggested: Dumbbells and Physio Ball.

Lengthen and tone the upper body using a combination of light weights and high reps. Remind yourself to focus on how you feel instead of how you look. Move through a challenging series of Snow Angels, Tricep Skull Crushers, Reverse Flys, and Supermans. Bring awareness to each posture and learn to activate each individual muscle with tiny tweaks. This is day 6 of 14-Day Full-Body Burn. Props Suggested: Dumbbells and Physio Ball.

You've made it to the halfway point of 14-Day Full-Body Burn! In some ways, recovery days are the most important part of your routine. Training days break down the muscles, while recovery days breathe fresh air into the body to heal and rebuild. Learn how to rejuvenate muscles with self-massage and tension-releasing techniques using a foam roller or tennis ball. Props Suggested: Foam roller or tennis ball, and a resistance band.

Sweat it out with a fast-paced, full-body HIIT workout designed to test your endurance. Lean on all the hard work so far to build a strong body and mind. Get your heart rate up with Squat Presses, Jumping Rope, and Reverse Lunges with Bicep Curls. Push your own boundaries and start to see and feel a difference in your body and ability to go further. This is day 8 of 14-Day Full-Body Burn. Props Suggested: Jump Rope and Dumbbells

A Pilates-fitness fusion class that targets abs top to bottom and side to side through both standing and mat work. Precise movements combined with a Pilates ball between the ankles and knees activate, strengthen, firm, and tone the entire core. Pro tip: when you feel fatigued put more tension on the ball and allow it to do the work for you. This is day 9 of 14-Day Full-Body Burn. Props Required: Pilates ball.

This class gets the heart rate pumping with Jumping Jacks before a challenging upper body series loaded with Punches and Chest and Back Presses to build muscle, open the shoulders, and realign posture. Release tension and reverse the negative effects that come with hunching over from sitting for long periods by strengthening the upper body. This is day 10 of 14-Day Full-Body Burn. Props Suggested: Chair and Dumbells.

We’re hitting the legs to get a little extra burn. If you’re feeling fatigued, that’s totally normal! Don’t worry, this class is going to target a different area of the body than yesterday. Get even more muscle work by adding dumbbells to the lunge and glute series. This is day 11 of 14-Day Full-Body Burn.

Today is day 12 of 14-Day Full-Body Burn, you're so close! Recovery days give muscles time to rebuild and rest. This active recovery class is a gentle workout with light movement to keep the body warm while also focusing on improving balance and mobility with hip openers and hamstring stretches.

Integrate all the strength work from the week for a full-body, high-intensity workout. Increase heart rate with fast-paced, all-out Power Squats, Jumping Jacks, Lunges and a Toe-Taps sequence. Just when you think you’ve hit your threshold, dig deep for a final push of Twist Jumps, Tricep Dips, and Planks. Finish and feel how far you’ve come since the beginning of the week. Today is day 13 of 14-Day Full-Body Burn.

Congratulations! You made it to day 14 of 14-Day Full-Body Burn! Get your final workout in with a dance party. This class is about good fun and a good sweat. No need for an advanced dance background, all movements are familiar for the most-part and fitness-based. This series builds on easy-to-learn Grapevine, Box Step, and even the Running Man. Celebrate all you’ve accomplished over these last 14 days—you did it! Props Suggested: 1-2 lb. hand weights.