Focusing on your health and wellbeing by eating well, working out, and meditating is key to keeping fit but requires you to set aside ample time to do these things properly. It’s why whatever iteration of a full body workout you choose to do – they can be anything from basic to super showy – it’s humble, reliable, and tried and tested – the good thing is you know it’ll get the job done.
Why full body workouts are so great
Full body workouts are not just time-efficient but, it turns out, they’re also a cornerstone of longevity.
“They’re highly effective for overall health, muscle maintenance, and metabolic function, all of which are crucial for aging well and maintaining quality of life as we grow older,” enthuses Vero Vegas, a trainer with TRX.
Vegas says that in their experience, full body workouts allow for a more balanced and functional physique. “It’s not just about aesthetics; it’s about building a resilient, functional body that ages well, maintains independence, and resists injury,” she explains.
They’re good for your nut too – and not just because you have to dedicate less brain power to planning your workouts. “People don’t realise that full-body workouts can improve how efficiently your brain communicates with your muscles,” says Joanna Dase, global fitness coach at Curves. This is because stimulating multiple muscle groups at once asks the brain to work overtime to keep track of it all.
You aren’t skimping on gains by doing everything at once, either. A 2016 study published in the Journal of Strength and Conditioning Research compared full-body workouts to isolated workouts and found similar muscle growth in each case. “This suggests that split routines may not necessarily be better for advanced lifters,” says Dase, “and that training style and recovery protocols may matter more than how workouts are divided across the week.”
You don’t have to just stick to weights: a study in PLOS ONE looked at the benefits of 30-minute full-body workouts combining strength training with cardio and found that participants gradually experienced increased stamina, as well as greater muscle power and mobility.
With that in mind, here are five workouts to help get you moving, and the ideas sparking.
The Calisthenics Cruncher
“A well-rounded full-body workout should include exercises that target strength, cardiovascular health, and flexibility,” says Dase. This workout combines push-ups for strength, jumping jacks for cardio, and a forward fold for purposeful stretching. Following a repeating thirty seconds on, thirty seconds off protocol, you should comfortably manage three rounds of the below in just ten minutes.
Push-ups
A classic strength-training move that builds upper body strength and stabilises the core, improving both muscle tone and endurance. Place your hands slightly wider than shoulder-width apart, keeping your body in a straight line from head to heels. Lower your chest towards the ground and then press back up.
Jumping jacks
Horrible as they are, these improve cardiovascular stamina and engage the lower body, arms, and core muscles. Start with your feet together and hands by your sides. Jump your feet out to the sides while raising your arms above your head, then return to the starting position.
Forward fold
This underrated stretch helps relieve tension in the lower body and promotes flexibility along your backside. Stand with your feet hip-width apart, then hinge at the hips to slowly lower your torso toward the floor, keeping a slight bend in the knees. Reach toward the ground. If possible, touch your toes. Hold the position for 20-30 seconds.
The Dumbbell Destroyer
If you’re looking for strength and definition, Vegas’ dumbbell go-to targets every major muscle group while focusing on compound movements for maximum efficiency.
Dumbbell Deadlift to Row (3 sets, 10-12 reps)
Stand with feet hip-width apart, holding dumbbells in front of your thighs. Hinge at the hips to lower the weights to mid-shin, keeping your back flat. Drive through the heels to stand up while pulling the weights toward your ribcage.
Dumbbell Thrusters (3 sets, 12 reps)
Hold dumbbells at shoulder height with palms facing in. Squat down, then explosively press the weights overhead as you stand up.
Renegade Row with Push-Up (3 sets, 8-10 reps per side)
In a plank position with hands on dumbbells, row one weight to your side, then perform a push-up. Repeat on the other side.
Walking Lunges with Bicep Curl (3 sets, 12 reps per leg)
Step forward into a lunge, then curl the weights as you press through the heel to stand up to combine lower body power with upper body conditioning.
The At-home Hammerer
“All it takes is a little creativity to get in a great full-body workout at home,” says Dase. Looking to not leave the lounge today? Give this a go.
Backpack squats
“These are an easy way to level up a bodyweight move,” says Dase. Fill a backpack with books and hug it to your chest to perform squats with your feet shoulder-width apart. Lower yourself until your thighs are parallel to the ground. The added resistance helps build leg and glute strength while also engaging the core as you support the load.
Towel sliders
A cardio/core crusher. Place two small towels under your feet on a smooth floor and get into a plank position. From there, slide your feet forward into a pike or mountain climber motion. Slowly, return to plank position.
