A full body workout improves your physique and delivers countless mind-body benefits. Of course, you get sweaty and feel slightly sore the next day, but you reap many benefits, including enhanced mood and reduced risk of chronic health conditions.
If you are just trying to get into a regular exercise routine, a full body workout is going to be the best starter for you. More advanced workouts focus on one or a few muscle groups, and require more of a time commitment to cover the whole body. But if you're looking to do a routine that fits in your schedule a couple of days a week and will help you avoid the risks of a sedentary lifestyle full body is the way to go.
Sedentary lifestyles pose health risks such as cardiovascular disease, cancer, osteoporosis, metabolic syndrome, and even premature death. That’s quite a scary proposition. Blast all these health risks with calorie torching, fat burning workouts such as HIIT, cardio, MetCon, calisthenics, and dance routines. Invest a few minutes in these workouts and enjoy complete holistic health.
What Is A Full Body Workout?
A full body workout is more suitable for beginners, busy people, those who are just starting to pick up weights, and those who are interested in shedding some pounds. In these routines, you exercise every muscle in your body, including your hamstrings, abs, arms, back, and chest.
A full body routine includes exercises that workout many of the muscles in one movement. Examples include deadlifts, squats, and overhead presses. These movements are called compound movements. They require a lot of energy and burn more calories. Compound exercises train your muscles so hard that you have to rest in-between each set of exercises and complete workouts. When you train the same muscle groups by doing similar exercises repeatedly each week, you build your overall body strength rather than just one area.
Benefits Of A Full Body Workout
Choosing an appropriate exercise routine helps you to maximize your workout time and benefit from significant body changing results. If you’re too quick to hop on your very first exercise program without really thinking it through, then you might back off. Listed below are some stunning benefits of a full body workout.
Increased Muscular Recovery Rates
A full body routine is perfect for you if you can’t handle back to back workouts. Chances are you may not progress on your training program because you just aren’t recovering in-between sessions. In a full body workout, your muscles can enjoy maximum recovery time.
Maximum Workout Efficiency
If you’re short on time and have only a few moments to spare for your health, then a full body workout is the logical choice for you. This training allows you to focus on the 80/20 rule. Instead of doing any additional exercises, you focus on the twenty percent of movements that give the most bang for your buck.
A full body workout allows you to exercise anytime, and anywhere, without compromising on your whole routine. Since you’re training your entire body as one integrated unit, you’re stimulating the same muscles in a single workout. As a result, you can include this training around a travel schedule, or focus on other activities like biking, swimming, and yoga without omitting your strength training.
Decreased Cns Fatigue
Whenever you lift a weight, you place some stress on your central nervous system (CNS). Eventually, your CNS begins to fatigue when you stimulate it on a daily basis. To prevent such a situation, you must give complete rest to your CNS. You can very well achieve this through a full body workout.
Ideal For Home Workouts
If you exercise at home, you’ll have fewer equipment choices, and so a full body routine would be a good option. With just a simple pair of dumbbells, you can perform walking lunges, lying chest presses, bent over rows, shoulder presses, deadlifts, overhead tricep extensions, lateral raises, and bicep curls. These exercises, when done together, will make up a full body workout.
Health And Fitness Tips For Busy People
Create a list of everything you’ll do in your free time and try to fit in a couple of your top priorities. Once you know how much time you have, it will be easier to choose a routine. If you do not have time to exercise for an hour, just do four minutes each of abs work and kettle ball exercises and two minutes of lunges and squats.
Instead of reaching for unhealthy convenience foods, try to learn some super quick, healthy recipes to cook on your busy days. Stock up your fridge with healthy foods such as spinach, tomatoes, blueberries, salmon, and pumpkin seeds. On the days when you can carve out time for yourself, try doing supersets because they reduce your exercise time by 50 percent. Start working out with your kids whether it be a game of tag, playing on the trampoline, or dancing in your living room. Make physical activity a daily part of living. Last but not least, relax well to reduce your stress levels.
Top 9 Full Body Workouts
If you’re a time-strapped individual finding it hard to choose between work, personal relationships, family, or Netflix (or a combination of four), you may feel it’s difficult to get time for fitness. But fret not! We have some good news for you. Listed below are some quick calorie torching, high-intensity workouts. Even though you’re busy, you can squeeze in these workout routines and see results. This list is in no particular order.
1. The Simple Workout For Busy People
Perform this workout twice a week. Here’s how it goes. Do four sets each of squats, bench presses, and barbell rows. Amp it up with three sets of narrow grip pull-ups. Finish your workout in style with three sets each of military presses and dips. And finally do three sets of the core, lower back, and abs exercises.
While you're following this workout plan, it’s good to eat protein-rich foods, foods with high satiety value, and foods that do not go over your maintenance calories. A perfect example of a daily meal plan would be a protein shake, whole eggs and egg white omelet with grilled veggies, and chicken breasts with a green salad.
2. The Fifteen-minute Total Body Workout For Busy People
This workout is a fifteen-minute metabolic conditioning plan where you can get strength, mobility, and cardio benefits with little to no warmup. This MetCon workout is a 50-10 circuit where you choose 5 non-competitive moves that work your whole body. You perform this workout alternating between the exercises nonstop for 15 straight minutes. You can maximize every minute of this workout because the training density is sky high. Here’s how you do it.
Perform each move with 50 seconds of work with 10 minutes rest in-between. Start with a hip hinge to roll curl followed by a bear crawl jack. Perform a single arm squat to lateral lounge with your right arm and repeat with your other hand. Finish this high-density training workout with a burpee and a side plank combo. That’s one round for you, do three such rounds.
Source: Men’s Health
3. The Best Full Body Workout Routine For Busy People
This full body workout, inspired by mixed martial arts training, is designed to rev up your heart rate, and metabolism. This routine gives you faster results and makes your muscles work hard. You can do this full body routine either at home or in the gym. All you’ll need is a stopwatch, timer, or a mobile app that you can set for one-minute intervals.
Begin this exercise with a 10-minute warmup. You can try jumping jacks, jump roping, stationary biking, walking on a treadmill, or jumping in place. Now complete the following workout in the given order with one-minute intervals. Start with cross hops, jump squats, shadow punching, and notch it up with bear crawls and knee strikes, then finish it off with burpees.
Source: UFC Gym
4. The Dumbbell Full Body Complex
When you perform fat-loss workouts your intensity must be high, rest periods must be low, and you should involve big muscle groups with tricky moves. The practice of doing successive exercises back to back with little or no rest is known as a complex. This DB full body complex takes 15 to 20 minutes of work, but they’re thorough and intense. So off we go.
Start with a five-minute mobility or dynamic stretching warming up. For women, it is 10 to 30 pounds of each dumbbell while for men it is 30 to 70 pounds depending on your fitness levels. Start with DB goblet squats, DB rows on each side, DB deadlifts, and finally, try the DB Swiss ball stir the pot. Repeat each workout 10 times, resting for 2 minutes after you complete a set of 4 exercises. Do 5 rounds or 20 minutes, whichever comes first.
Source: The Inertia
5. Five-minute Full Body Workout For Busy People
This short burst of activity is highly suitable for people on the move. If your goal is weight loss, then perform this workout twice daily for better results. Start your workout with standing knee to elbow crunches, and burpees, continue with side lunges, toe touches and reverse lunges with a kick. Finally, finish off your workout with squats.
Source: Focus Fitness
6. Fast Seven-Minute Full Body Stretch
Stretching improves your posture and flexibility, reduces soreness, calms your mind, and boosts your sagging energy reserves. Start this workout with a butterfly stretch, then move on to a seated toe touch, follow it up with the hurdler stretch, lumbar stretch, and cobra. Continue with prayer pose, thread the needle pose, and standing quad. Finish it off with toe touches.
Source: Trainer Ben
7. Ultimate 30-minute Workout For Busy People
Set the timer for 30 minutes. Try to perform the exercises with a cardio option between each new exercise. The cardio choice could be something like 100 skips, a 200-meter sprint, 100 high knees, a 90-meter bike sprint, or a 200-meter row. All of them are good options.
Start with squats, continue with lunge jumps, pushups, and bent over the back flies. Then move on to jumping jacks, plank salutes, squat jumps, box jumps, and tricep dips. Finish off this ultimate 30-minute workout with mountain climbers, v-sit crunches, and burpees. Finally, allow your body to rest.
8. The Ultimate Calisthenics Workout For Busy People
Calisthenics are bodyweight exercises that consist of gross motor movements such as standing, running, grasping, and pushing. Here we've discussed a beginner workout. Just perform the exercises in the given order, resting for 30 seconds in between.
Start with 10 pull-ups and 10 chin-ups, followed by 20 dips, 25 jump squats, 20 push-ups, 50 crunches, and 10 burpees. Finish off with 30 seconds of jumping rope. Jordan Hill, a fitness instructor, says that he lost 37 pounds of fat within 6 months by using calisthenics circuit workouts.
Full Body 10-minute Hiit Dance Workout
The HIIT dance workout is a full body high-intensity training wherein 10 minutes you’ll forget that you’re even exercising. Generally, if you hate other types of training, the key is to find the one that you sincerely look forward to doing. And this dance workout perfectly fits the bill. So get off the couch and join Ailey Extension instructor Karen for this full body HIIT dance workout. Follow her as she guides you in learning how to strengthen your legs and glutes with squats, sculpt your arms with fast-paced jab combinations, and fire up your abs with planks.
Bonus: Muscle Building Total Body Training Split For Busy People
When you are ready to move up to more time-intensive, targeted workouts, try this bonus total body training workout. This workout requires weightlifting equipment and a chin-up bar. It's not a full body workout, per se, but instead is the next step up for those who are ready to dedicate at least three days a week to working out and want to focus in on different muscle groups.
This workout is efficient for those looking for full body stimulation and those who are short on time. This workout is suitable for beginners, athletes, and those who aim for weight loss. On Mondays do sets of squats, bench presses, lunges, farmer walks, dips, and isolation work on calves, biceps, and medial delts. Take time to rest and chill out on Tuesdays.
Again on Wednesdays, perform deadlifts, dumbbell overhead presses, chin-ups, planks, biceps curls, and isolation work on biceps, medial delta, and calves. Give your body rest on Thursdays. On Fridays start with back squats, bent over rows, dumbbell bench presses, dumbbell curls, and hip thrusts, and continue the isolation work. Allow your body to condition on Saturdays and Sundays.
Source: Batch Performance
The Verdict - Best Full Body Workout For Busy People
It was difficult to choose the best form of full body workout among the above-discussed options. After careful consideration, we zeroed in on the whole body 10 minute HIIT dance workout. This workout can be done anytime, anywhere, and it requires no special equipment. Even your family members can join in the fun.
Dance workouts improve your flexibility, reduces stress, boost memory, lower depression, raise your heart health, help in weight loss, provide better balance, and above all increase your energy levels. So if you don’t have a gym membership, or you’re tempted to skip a jog, opt for this vigorous, calorie-torching workout instead.