Getting a full-body workout can be both time consuming and intimidating. From back exercises to core workouts, to lifts and ab exercises, it’s easy to get overwhelmed! That’s why we’ve created this list of 10 effective exercises for a full-body workout. These exercises require minimal equipment and can be done in just a few minutes each day, so you can get the benefits of a full-body workout without having to spend a ton of time in the gym.
1. Sweat It Out: 10 Powerful Exercises for a Full-Body Workout
This classic exercise tones your chest, shoulders, core, and arms. Push-ups can be done using any variation from regular push-ups to close grip, wide grip, or single-sided. If you want to increase the intensity, try to use your own body weight for resistance. This will build strength in all your upper body muscles.
Squats help to build both muscular strength and endurance in the lower body. To add more intensity, try to hold the squats for a few seconds. With each move, make sure your feet are shoulder-width apart, and drive your weight back into your heels and keep your chest out. Depending on how much you can handle, consider adding weights to your squats.
Burpees are a great exercise to improve both your strength and cardio levels. Start in a standing position and immediately drop into a squat position. From there, touch the floor with both your hands and jump back into a plank position. Jump your feet back halfway inwards, lifting your arms overhead and return to the standing position. Repeat this non-stop for up to 30 seconds for a great full body workout.
Lunges are another fantastic exercise for your lower body. They will help you develop muscle tone and strength in your glutes, hamstrings, and quads. Start in a standing position and step forward with your right foot. Lower your hips while progressing forward until your right thigh is parallel to the floor, then return to the starting stand. Do the same on your left side to complete the set.
Tricep dips help to build definition to your arms, chest, and shoulders. Start from a seated position and place your palms on the floor with your feet slightly apart. With your palms on the ground, bend your elbows and lower your entire body until your arms are parallel to the ground. Slowly raise your body up and straighten your arms and repeat. Don’t forget to keep your back close to the floor since this increases the intensity of the exercise.
- Bicep Curls
- Shoulder Press
- Hip Bridges
- High Knees
- Jumping Jacks
- Mountain Climbers
- Kettlebell Swings
These exercises are sure to help you achieve your desired physique. Ice cream won’t get you those defined abs, and it’s time to sweat it out! Take these 10 powerful exercises for a full-body workout and notice improvements in no time.
2. Master the Foundation of a Full-Body Workout: Squats, Push-Ups, and Crunches
A healthy body and a strong physique come with an efficient and effective full-body workout routine. When you execute any kind of exercise, the three main movements that will work wonders for your overall versatility and strength are Squats, Push-Ups, and Crunches. All these moves target different areas of the body such as legs, arms, stomach, and core, hence forming the complete package of a well-rounded, rewarding workout.
When it comes to mastering these three exercises, here are a few key points to keep in mind to get ‘full house’ results every time:
- Squats: Keep your feet shoulder-width apart. Brace your core and slowly lower your body until your thighs are parallel to the ground. Push all your weight through your heels and drive up with your glutes. This helps building up your leg muscles effectively.
- Push-Ups: Plant your hands firmly on the mat and align your body in a straight line from head to toe. Keep your core engaged and lower your chest until you feel a slight stretch on the back of your arms. Push yourself back up into the starting position, controlling your movements and engaging your core the entire time.
- Crunches: Lay flat on your back and keep your feet flat on the ground. Bend your knees and keep your arms behind your head. Contract your abdominal muscles and then slowly lift your shoulders off the ground. Inhale and hold your position, keeping your back flat on the ground. Exhale and lower your back as you complete the rep.
Doing the three exercises will undoubtedly help you work your whole body, but there is a deeper significance to the combination. When done right, you allow the complete release of tension throughout your body, giving you ample relaxation.
The next level is to increase the intensity and weight for a more challenging workout. Master the basics and your body will thank you!
3. Take Your Workout to the Next Level: Mixed Lunges, Tricep Dips and Burpees
Ready to take your workout up a notch? Mixed lunges, tricep dips and burpees are the perfect way to do it! Not only will they challenge your strength and coordination, but they will also get your heart rate up as you work anaerobically and aerobically.
Mixed lunges are a great exercise to strengthen your lower body. To do them, stand with your feet hip-width apart. Take a step forward with one leg and lower yourself until your back knee lightly taps the floor. Push back up and switch legs. Do ten reps with each leg, alternating sides.
Tricep dips help to strengthen your arms and triceps. To do them, start by sitting on the floor or a bench. Place your hands behind you, palms facing down and fingers pointing towards your body. Push off with your arms and lift your hips. Bend your elbows and lower yourself until they form a 90 degree angle. Push back up and repeat ten times.
Burpees are a great cardio workout. To do them, start in a standing position. Lower yourself into a squat position and then place your hands on the floor. Kick your feet back into a plank position and quickly move them back into a squat. Jump back up to the starting position and repeat the exercise ten times.
- Start with a light warm-up.
- Do two sets of each exercise.
- Take short breaks in between sets.
- Cool down with a light stretch.
4. Get the Ultimate Full-Body Workout: Wall Climbs, Reverse Lunges, Renegade Rows
The human body harbors an endless capacity for physical and mental improvement. With the right moves, you can create your ultimate full-body workout. That’s why we’ve put together some of the best exercises to help you reach your full potential. Take on wall climbs, reverse lunges, and renegade rows for a powerful workout.
- Start by standing around two feet away from the wall.
- Engage your core and squat down to plant your hands on the floor.
- Keeping your core engaged, lift your feet off the floor and walk your hands up the wall.
- Come up slowly until your arms lock out and your feet are flat on the wall.
- Pause for a moment and push your feet away from the wall, engaging your core further.
- Next, walk your feet down the wall and come to the starting position.
Wall climbs are a great full-body exercise that target your upper back, shoulders, chest, and core. This highly efficient workout will not only help you build strength and flexibility, but also give you an awesome cardio workout.
- Begin standing, with your feet hip-width apart and your hands comfortably on your hips.
- Take a large step backward and bend both knees to a 90 degree angle.
- Your back knee should be hovering just above the ground as your chest stays up and your front knee centered over your foot.
- Next, push off the back foot and stand up as you bring the back leg forward.
- Once the feet are together, repeat on the other side.
Reverse lunges are a great way to work your glutes, quads, and hamstrings. This exercise not only strengthens your lower body but also helps to increase flexibility and improve balance.
- Begin in a high-plank position with your feet hip-width apart and your hands firmly beneath your shoulders.
- Keeping your core engaged, lift your right leg off the floor and hold it steadily in the air.
- Giving your torso your full attention, tuck your left elbow in towards your side.
- Inhale and lift the left hand off the floor, clenching your left fist as you hold for a moment.
- Slowly lower your hand and leg back to the starting position.
- Repeat the exercise on the other side.
Renegade rows target your lats, rhomboids, and obliques for a full-body workout that works from head to toe. Unlike regular rows, this exercise also engages your core and glutes to help you balance. Make sure to keep perfect form and focus on slow and steady movements.
With these full-body exercises, you’ll be feeling the burn and achieving amazing fitness results. So, now it’s up to you! Dedicate yourself to improving your health and fitness, and you’ll be feeling results in no time. Thank you for joining us, and good luck!