By combining a few exercises that work multiple muscle groups with resistance bands for example, including aerobic activity and muscle strengthening exercises, a person can ensure that they are exercising all parts of their body with a good full body workout.
List of the best full body workouts
What are the best full body workout exercises?
-
Pumps
-
Squats
-
Burpees
-
Slots
-
Running and cycling
-
Escalation
Full body workouts can be described as upper body, lower body, or core exercises. However, there are also various exercises that work most of a person's muscles at the same time.
A total-body exercise uses several muscle groups in the body, rather than just one. No exercise works every muscle, but these exercises generally work the upper body, lower body, and core.
Many strength-training exercises increase your heart rate and breathing, but ideally, you should do 20 to 30 minutes of aerobic activity each day. This is longer than the duration of strength-training exercises.
How to do a full body workout?
Many strength training exercises use repetitions and sets. A repetition is the total movement of an individual exercise. A set is a certain number of repetitions.
For example, one rep of a push-up involves straightening your arms, lowering your chest toward the floor, and then raising your body back to the starting position. A set can consist of 10 to 20 reps of push-ups, or as many as a person can do.
Each person is capable of performing a different number of repetitions and sets of the same exercise during a single workout. As a general rule, a person can do as many repetitions as they can, rest for a few minutes, and then repeat that set.
Even small amounts of exercise make a difference to overall health. A person should not be discouraged if a few repetitions of an exercise tire them out. They will be able to do more if they exercise regularly, and even a small amount of exercise is beneficial.
Learn more: HIIT EXERCISES THAT SCULPT YOUR BUTT IN 7 MINUTES
Pumps
-
Place palms on the floor under shoulders, arms straight.
-
Extend your legs back, supporting yourself on the soles of your feet, so that your body is in a straight line.
-
Lower the body, so that the chest or nose is about to touch the floor.
-
Go back up.
-
Repeat this exercise 10 times or as many times as possible before becoming tired.
-
Take a break, then start this series again.
If this is too difficult, start by leaning on your knees instead of straightening your legs. Over time, work up to the pushup described above.
Squat
-
From a standing position, squat down, then come back up.
-
Repeat as many times as possible, take a break, then start the series again.
Burpees
Burpees combine the benefits of pushups and squats, making them a great total-body exercise.
-
From a standing position, lower yourself into a squat position. Rather than jumping up, get into a plank position.
-
Do a push-up, then return to standing.
-
Repeat this exercise as many times as possible, take a break, then start the series again.
-
To increase the intensity, try jumping from a squat to a standing position.
-
To make the exercise easier, skip the push-up step.
Slots
-
Start with one leg at a right angle in front of the body.
-
Extend the other leg back, so that the knee is just above the floor and the sole of the foot is supporting the weight.
-
Go up and down, and change feet so that the legs alternate positions.
-
Repeat as many times as possible, rest, then repeat the set.
Running and cycling
Running and cycling are excellent aerobic activities. They can also help increase a person's skeletal muscle strength. This involves running or cycling at a moderate intensity, interspersed with intervals of very high-intensity anaerobic exercise.
Escalation
Stair climbing is a beneficial exercise for both muscle strengthening and aerobic activity.
-
Walk up a flight of stairs and then back down. Repeat for one minute, or as long as you can. Take a break, then repeat.
-
To maximize the amount of energy a person burns, they should take the stairs one step at a time.
Also read: 30-DAY BUTT CHALLENGE THAT SERIOUSLY SCULPTS YOUR BUTT
Is it possible to do a full body workout every day?
While there are benefits to splitting your full-body workout, it's best not to do it every day. It's important to give your muscles adequate rest and recovery time to avoid overtraining.
Therefore, if you prefer full-body interval training, limit it to 2-3 sessions per week for best results.
Full Body Workouts Every Day: Will You Get Better Results?
When it comes to your workouts, what split do you prefer? Some people like to do interval workouts that involve full-body exercises.
But should you do full-body exercises every day? While a workout split with full-body exercises has its benefits, it's best not to do them every day.
It is important that your muscles have adequate rest and recovery time to avoid overtraining. Therefore, if you prefer full-body interval training, limit it to 2 or 3 sessions per week for best results.
Let's take a closer look at how to structure full-body workouts in the most effective way possible.
What is a full body workout session?
A total body workout is a workout that hits all the major muscle groups in the body, such as the back, chest, shoulders, legs, arms, and abs.
However, unlike interval training which involves doing multiple exercises for one muscle group, you do fewer movements for each muscle group and hit them in a balanced manner.
Benefits of a full body workout
- It takes less time
A full-body workout means you have to spend less time training. Doing full-body workouts every day won't give you the best results because you need rest time in between sessions.
This means you only need to go about 3 times a week, alternating rest days. By spending less time in the gym, you have more time to do other things in your life.
- Maximize calorie burning
Good news for those looking to burn more calories quickly: total-body workouts maximize calorie burn.
By working your entire body in one workout, you're sure to get your heart rate up, unlike days when you only work your chest and triceps, for example.
- you fully recover between training days
This is only an advantage if you schedule a rest day between each workout (as you should). By scheduling at least one full day of rest, you can ensure that your body has adequate time to repair and recover.
Disadvantages of a full body workout
- Visible changes are slower
It's harder to target specific muscles in a full-body workout program, which means visible changes come more slowly. You won't be able to notice a difference in your physique as quickly as you would if you were following a full-body split program.
However, the important thing to remember is that even though visible changes are slow, it does not mean that there is no change. Change is still happening, but at a more moderate pace.
It may be easier to give up or think that your program isn't working, but this is a good time to practice trusting the process and sticking to a consistent workout schedule.
- Doesn't allow you to focus as much on weak points
Full body training focuses on each muscle group in a balanced way. There is no targeted focus on specific parts. This means you won't be able to focus on your weak points as often.
- More demanding on the body
The exercises in a full-body workout program are more taxing on the body than those in a body split program. You'll be doing more compound movements, which hit multiple muscle groups at once.
They make your body work harder, which also means that the body is put under more strain.
You may also like this article: 5 BENEFITS OF HIIT TO REMEMBER HIGH INTENSITY CARDIO
How to train during a full body workout?
How many days a week should you dedicate to total body exercises?
Full-body workouts are a great workout breakdown to follow. However, it's not ideal to do a full-body workout every day.
This is because you will be stimulating your muscles in just one session. Doing it every day will not give them enough time to recover.
Two or three days is a good rule of thumb to follow. For example, a 3-day program would probably mean a workout on Monday, Wednesday, and Friday.
Another option is Tuesday, Thursday, and Saturday or Sunday. As long as you have at least one day between each workout, you can opt for the days that work best for you.
What exercises should you do during your full workout?
The best exercises to do in a full-body workout are compound movements. Compound movements are those that work more than one muscle group at a time, which means you'll get more bang for your buck.
This will allow you to make your workout more effective without taking up too much time. Some of the compound movements include the squat, deadlift, bench press, and overhead press.
How many exercises should I do per workout?
One of the most difficult adjustments people have when switching to a full-body workout program is reducing the number of exercises they do, especially if they're coming from a full-body split program.
You should not try to do all your chest movements in one day.
Remember, you need to train your entire body in one session. Spread your chest workouts out over two or three days so that you have enough time and energy to also work your shoulders, back, legs, and core.
How to Structure Your Total Body Workouts
There are several ways to structure your workouts to ensure you are training your body effectively in one session.
The key is to take advantage of supersets. Supersets involve doing two sets back to back that work opposing muscles. This way, you can manage your time in the gym efficiently. You can finish your workout faster while ensuring that your muscles aren't overworked in one go.
For example, you can perform a seated hamstring curl paired with a leg extension. As long as the exercises don't use the same muscles, you can stack them.
Another way to approach your total-body workouts is to do a circuit. A circuit involves pairing two exercises together that target completely different muscle groups (a barbell row and a barbell squat).
In other words, one upper body exercise with one lower body exercise. This means you can target different body parts in one set before resting. This cuts your gym time in half.
Also check out: WEIGHT LIFTING OR CARDIO: WHICH SHOULD COME FIRST?
We have spent a lot of time to present you the most complete article on “Full body workout: a simple and effective training!” , we hope you enjoyed reading it.
Don't hesitate to subscribe to our private club!
In addition to this, you will receive our complete book as a gift on the best way to structure your fitness training, you will receive an email in advance when an article appears on our site leboxdufitness.com
Also feel free to check out our store which offers the best fitness, bodybuilding and fitness equipment.
Did you like this article and learn “Full body workout: a simple and effective workout!” Tell me in the comments if you already knew it and what your own experience is on this subject.
If you want to discover other articles on well-being and sports. Take a look at the weight loss tips section of the blog. You will find plenty of good fitness ideas.
If you want to find other Fitness and Wellness articles, take a look at the fitness shop review and best seller sections of the store, you will find plenty of products to use at home.
And if you want to know more about our sportswear for your fitness sessions, building muscle or losing fat, don't hesitate to consult the fitness clothing collection .
You can download my complete fitness guide “ The essentials for a body in top shape ” for free and subscribe to our Facebook page and our Instagram account .
Thank you for reading, I am personally responding to the comment.
Looking forward to corresponding with you!
