21-Minute Workout – Total Fury: Burn, Strengthen, and Transform
If you're looking for a quick, intense, full-body workout, Total Fury is the right choice. Inspired by the 21-minute format that has already won over thousands of people, this workout combines cardio, strength, and core exercises in an explosive sequence that will challenge your physical and mental endurance.
The name isn't a coincidence: here, "Fury" is your weapon. Every movement is made with grit, focus, and determination, as if releasing all the pent-up energy.
Training Protocol
- Total duration : ~21 minutes
- Format : 3 rounds of 14 exercises
- Time per exercise : 20 seconds of execution → 10 seconds of rest
- Intensity : High, suitable for beginners or advanced
Exercise Sequence
- Jump rope feet together
- Thruster
- Biceps with weight
- Butterfly sit-ups
- Jump rope 1+1
- GTO – Ground to Overhead
- Triceps
- Oblique abdominals
- Half burpee
- Shoulder press
- Upper abdominals
- Lumbar
- Isometric squat
- Isometric forearm plank
Suggested Warm-Up (5 minutes)
Before activating your “Rage”, prepare your body:
- Walking in place – 1 minute
- Jumping jacks – 1 minute
- Unweighted squats – 30 seconds
- Shoulder and arm rotations – 30 seconds
- Running in place with knee raises – 1 minute
- High plank – 30 seconds
- Dynamic stretching (legs and arms) – 30 seconds
Execution Tips
- Form over speed : Perform correctly before trying to speed up.
- Controlled breathing : inhale through the nose, exhale through the mouth.
- Activate your core : keep your abdominal region contracted throughout all exercises.
- Listen to your body : adjust intensity if you feel extreme fatigue or discomfort.
Playlist to enter Rage mode
- Eye of the Tiger – Survivor
- Stronger – Kanye West
- Lose Yourself – Eminem
- Can’t Hold Us – Macklemore & Ryan Lewis
- Remember the Name – Fort Minor
- Until I Collapse – Eminem ft. Nate Dogg
- Thunderstruck – AC/DC
Conclusion
Total Fury is more than a workout: it's a state of mind. For 21 minutes, you'll release energy, burn calories, strengthen muscles, and feel more confident. Stay disciplined, repeat 2 to 3 times a week, and see the results.
If you liked this format, also try the complete Home Workout ® 365 program, where this workout is just one of dozens of sessions that will transform your body and your life.
