Functional
A 40-minute functional training session using movement patterns from real life and sport. Kettlebell swings and goblet squats build the hinge and squat, box jumps add power, overhead walking lunges challenge the core under load, and burpees plus mountain climbers finish the conditioning.
Functional at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Chest, Back, Quads, Shoulders, Core, Biceps
- Made for
- Everyone
- Price
- Free
6 exercises in Functional
- 4 × 12
- 2Cable Goblet Squat4 × 12
- 3Box jump4 × 20
- 4Plate Overhead Walking Lunge4 × 12
- 4 × 12
- 6Mountain climbers4 × 20
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Functional
The overhead lunge is the honest test of this session: if the plate drifts forward, your core has stopped doing its job — reduce the weight. Rest 60 to 90 seconds. Swing from the hips with a hard glute squeeze at the top, never with the arms.
Functional — questions
How long does Functional take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for Functional?
Bodyweight, plus a bar or bench for a few movements. The session is built around Kettlebell Swing, Cable Goblet Squat, Box jump and more, and every exercise comes with a demo video in the GymiaFit app.
Is Functional suitable for beginners?
Functional is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Functional work?
Chest, Back, Quads, Shoulders, Core, Biceps. 6 exercises, starting with Kettlebell Swing, Cable Goblet Squat, Box jump.
Is Functional free?
Yes. Functional is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Functional into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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