Full Body Workout - FItness Zone Ideas | Best Fitness Guide for Beginners

There are a lot of different full-body workouts out there. So, which one is the best? Well, that depends on your individual needs and goals. But, we’ve put together some of our favorite routines to help you get started. In this article, we’ll discuss the benefits of full-body workouts, give you a few different routines to choose from, and tell you how to modify them to make them work for you.

Why should you try doing a Full Body workout?

There are many reasons why you should try doing full-body workouts. Here are some of the key benefits:

You’ll burn more calories and lose weight faster. A full-body workout burns more calories than a traditional split routine because you’re working more muscle groups at once. This means you’ll see results faster.
You’ll build more muscle. By working with all of your major muscle groups, you’ll see an increase in both size and strength.
You’ll improve your cardiovascular health. A full-body workout will get your heart pumping and help to improve your overall cardiovascular health.
You’ll save time. A full-body workout is a great way to get in a complete workout in a shorter amount of time.
You’ll be more efficient. Because you’re working for more muscle groups, you’ll be able to lift heavier weights and see better results in less time.

So, what are you waiting for? Start doing full-body workouts today!

Disadvantages of doing a Full-Body Workout?

There are a few disadvantages to doing full-body workouts. Here are the key ones to keep in mind:

You may not be able to lift as much weight. Because you’re working for more muscle groups at once, you may not be able to lift as much weight as you would if you were doing a split routine.
You may not see as much definition. Because you’re working for more muscle groups, you may not see as much definition in your muscles as you would if you were doing a split routine.
You may fatigue more quickly. Because you’re working for more muscle groups, you may fatigue more quickly than if you were doing a split routine.

So, if you’re looking to lift heavy weights and see the definition in your muscles, you may want to stick to a split routine. But, if you’re looking for a workout that burns more calories and helps you lose weight faster, then a full-body workout is the way to go.

Tips for beginners

If you’re just starting out, here are a few tips to help you get started:

Start with basic exercises. When you’re starting out, it’s best to stick to basic exercises that work for multiple muscle groups. This will help you to see results faster and avoid injury.
Gradually increase the weight you lift. As you get stronger, you can gradually increase the amount of weight you lift.
Take breaks when needed. If you feel like you’re getting too tired, take a break. It’s important to listen to your body and avoid overtraining.
focus on form. When you’re doing full-body workouts, it’s important to focus on proper form. This will help you to avoid injury and get the most out of your workout.
Modify the exercises as needed. If an exercise is too difficult, modify it to make it easier. If an exercise is too easy, make it more challenging.
Drink plenty of water. It’s important to stay hydrated when you’re working out, so make sure to drink plenty of water before, during, and after your workout.
Eat a healthy diet. A healthy diet is essential for getting the most out of your workout. Make sure to eat plenty of protein and carbohydrates to help fuel your body.
Give yourself time to adjust. It may take a while to get used to doing a full-body workout. Be patient and give yourself time to adjust.

Things to consider before doing a Full-Body workout

When you’re doing a full-body workout, there are a few things to keep in mind. Here are some of the key things to consider:

The type of exercises you do. When you’re doing a full-body workout, it’s important to choose exercises that work for multiple muscle groups. This will help you to see results faster and avoid injury.
The weight you lift. When you’re doing a full-body workout, you may not be able to lift as much weight as you would if you were doing a split routine.
The number of repetitions. When you’re doing a full-body workout, you’ll want to stick to lower repetitions so that you don’t fatigue too quickly.
The amount of time you have. When you’re doing a full-body workout, you’ll want to make sure you have enough time to rest between sets.
Your fitness level. When you’re doing a full-body workout, it’s important to consider your fitness level. If you’re new to working out, you may want to start with a basic routine. As you get more fit, you can gradually increase the intensity of your workout.

15 Best Full-Body Workout Routines

Here are 20 of the best full-body workout routines:

Burpees

If I had to pick my favorite exercise of all time, burpees would be it. Not only do burpees require nothing but your own body weight—meaning you have no real excuse not to do them—they’re an awesome overall body strengthener and will condition you like no other exercise can.

How to do them: Stand up straight, then get into a squat position with your hands on the floor in front of you. Kick your feet back into a push-up position and lower your body so that your chest touches the floor. Jump and return your feet to the squat position as fast as possible. Immediately jump up into the air as high as you can. Add a little clap for pizazz!

Squats

Not only will squats give you a strong, powerful lower body, they’ll also work your core, strengthen your back, and work shoulders as well.

Plus, you can do squats using just your own bodyweight for an awesome, do-anywhere exercise, add weight to make it even more challenging.

How to do them: Stand with your feet hip-width apart while pulling your shoulders back and engaging your abs. Push your butt and hips back as if you were sitting in a chair. While keeping your weight on your heels, lower down until your thighs are parallel or lower to the floor. Raise back up to the starting position, squeezing your butt and pushing your knees outward as you straighten.

Step-ups

Step-ups are a fantastic exercise you can do with very little space that will strengthen your legs and core muscles, build endurance, and get your heart rate up all in one move.

To make step-ups more challenging, add weight or step onto a higher surface.

How to do them: Stand in front of a box or an elevated surface, pulling your shoulders back and keeping your abs tight. Set your left leg onto the box, then step to the top of the box making sure your feet are flat. Step back down with the same leg, then repeat with your right leg.

Pull-ups

Pull-ups are one of the best upper body exercises of all time, and not only work your arms, shoulders, and back, but will also strengthen your core as well. If you can’t do one quite yet, don’t give up all hope—with practice, anyone can do a pull-up (yes, that includes women!).

How to do them: Start by hanging from a pull-up bar with your palms facing away from you. Keeping your chest up and your shoulders back, squeeze your glutes and cross your feet, then pull yourself up so that your chin rests over the bar. Lower back down with control.

Push-ups

Push-ups are one of the most basic, but effective exercises you can do. They work your chest, arms, shoulders, and core—and can be done anywhere since all you need is the ground!

How to do them: Start in a plank position with your hands shoulder-width apart and your feet together. Bend your elbows and slowly lower your body toward the ground. Keep your back flat, and don’t let your hips drop. Once you reach the bottom of the push-up, press yourself back up to the starting position.

Planks

Planks are a great way to work your entire core (and then some!) and can be done anywhere with no equipment needed.

How to do them: Start in a push-up position, then lower yourself down onto your forearms. Make sure your back is flat, and hold for as long as you can. To make it more challenging, raise one arm or leg off the ground.

Dips

Want to work your chest, triceps, shoulders, and abs all at once? Start making dips your go-to exercise.

How to do them: Stand in between a set of parallel bars. Grab the bars, straighten your arms, and hoist yourself up off the ground while slightly crossing your legs. While pulling your shoulders back and keeping your chest up, lower yourself down so that your elbows are parallel to the floor. Raise yourself back up to the starting position so that your arms are straight.

Dips modifications for beginners:

Elevate your feet: Assume the same position between a set of parallel bars as described above, but put your feet on an elevated surface to make it easier.

Use a bench: Sit on a bench or sturdy surface with your feet on the floor and your hands behind you, elbows bent behind you. Raise yourself up off the bench so that your arms are straight and your feet are still on the ground. While keeping your shoulders back and abs tight, lower your butt to the bench, so that your elbows form a 90-degree angle. Raise yourself back up and repeat.

Jump lunges

Jump lunges will not only make your legs burn like crazy, but they’ll also get your heart rate up quickly as well and challenge your balancing skills—making them a fantastic full-body conditioning exercise.

How to do them: Start in a lunge position with your knees touching or almost touching the floor. Jump up explosively and switch legs so that your rear leg is in the front and your front leg is in the rear, then repeat as fast as you can.

Kettlebell swings

Everyone from bodybuilders to the most casual exerciser loves kettlebell swings for a reason: they rock. Not only are kettlebell swings great for fat loss, they’ll build increased power, cause greater muscular endurance, increase your anaerobic and aerobic capacity, and more.

How to do them: Stand with your legs hip-width apart, holding a kettlebell between them. Allow the kettlebell to swing slightly behind your legs, then propel your hips forward, bringing the kettlebell straight over your head. Keep your eyes on the kettlebell and point it straight up or slightly forward. Pull the kettlebell down from the sky and repeat.

Handstands

Handstands are one of the most underrated exercises for one main reason: most people think they just can’t do them. But even if you start out doing handstands against a wall, they’ll help you build a strong upper body and core, increase your balancing abilities, aid in bone health, and more.

In fact, doing handstands every day can even help you feel less stressed out—and who doesn’t need that these days?

How to do them: Start with your hands on a floor in an area where there’s nothing around you to bump into. Jump or tuck up with control and hold the handstand. Lower yourself down with control.

Handstand modifications for beginners:

Handstand facing away from the wall: Face away from the wall with your hands on the ground shoulder-width apart.

Slowly walk your feet up the wall until you’re vertical, then walk your hands close to the wall. Get out of the handstand by walking your feet down. Try holding a handstand for 5-10 seconds for six sets. If this is too tough for you still, practice walking up and down the wall until you build enough strength.

Handstand facing the wall: Face toward the wall, place your hands on the ground shoulder-width apart, and jump up into a handstand with control. Work up to holding a handstand for 60 seconds. Once you’ve got that down, try and remove your feet from the wall.

Box jumps

Great for building lower body strength, conditioning, and preparing you for any sports where jumping is involved, box jumps also burn major calories and will get your heart rate up in a hurry.

Plus, jumping up on something high makes you look like a badass, and who doesn’t want that?

How to do them: Stand in front of a box or sturdy raised surface. Jump up onto the box, landing with both of your feet on top then straighten your legs. Jump back down from the box, then immediately jump back up and do it all over again. Start with a box height that’s comfortable for you and work your way up.

Deadlifts

One of the most functional exercises around, deadlifts work your entire posterior chain—aka all the muscles along your backside, from your traps to your calves. They’ll also help improve your grip strength and can be done with a variety of different weights, making them perfect for both beginners and advanced lifters alike.

How to do them: Start standing with feet hip-width apart, a barbell in front of your shins. Hinge at the hips and bend your knees until your shins touch the bar. Grab the bar using an overhand grip, hands shoulder-width apart. Keeping your back flat, pull the bar up by extending your hips and knees until you’re standing upright with the bar in front of your thighs. Lower the barbell back down to the starting position by reversing the motion, making sure to keep your back flat the entire time.

Bench Press

The bench press is one of the best exercises for developing overall strength and size in your chest, shoulders, and triceps. It’s also a great exercise to help improve your bench press max, making it an essential part of any weightlifter’s routine.

How to do them: Lie flat on your back on a bench, with your feet on the ground and shoulder-width apart. Hold a barbell in both hands directly above your chest, with your elbows slightly flared out. Keeping your back pressed firmly against the bench, slowly lower the barbell to your chest. Pause for a second before pressing the weight back up to the starting position.

Lunge

Lunges are a great exercise for strengthening your quads, hamstrings, glutes, and core. They can be done with or without weights and can be modified to fit any skill level.

How to do them: Stand with feet hip-width apart and hold a weight in each hand. Take a big step forward with your right foot and lower your body until both knees are bent at 90-degree angles. Keep your front knee over your ankle and don’t let your back knee touch the ground. Return to standing by pressing through your right heel, then repeat on the other side.

Wall Sit

A great exercise for your quads, the wall sit also works your glutes and core. Plus, it’s a great way to build up your endurance and stamina.

How to do them: Start by standing with your back against a wall with feet shoulder-width apart. Slowly slide down the wall until your legs are bent at a 90-degree angle and you’re in a sitting position. Make sure your knees are directly above your ankles and hold the position for as long as you can.

Russian Twist

This is a great exercise for your obliques, but it also works your shoulders, hips, and core.

How to do them: Sit on the ground with your knees bent, pull your abs to your spine, and lean back a few inches while keeping your back straight. Hold your hand at your chest, and twist from side to side. Make sure to keep your shoulders down and only move your torso.

Pilates Scissor

This exercise is great for your lower abs and obliques.

How to do them: Lie on your back with both legs in the air and your head and shoulders off the ground. Hold your right ankle as you lower your left leg toward the floor. Keep your abs pulled to your spine, and switch legs.

Reverse Crunch

This exercise is another great one for your lower abs.

How to do them: Lie on your back on the floor and place your hands on the floor beside you. Bring your knees in toward your chest with your feet together. Use your abs to curl your hips off the floor and towards your chest, then slowly lower them back to the starting position.

Seated Russian Twist

This is a great exercise for your obliques, but it also works your shoulders, hips, and core.

How to do them: Sit on the ground with your knees bent and pull your abs to your spine. Lean back a few inches while keeping your back straight. Hold your hand at your chest, and twist from side to side. Make sure to keep your shoulders down and only move your torso.

Pilates Reverse Crunch

This exercise is another great one for your lower abs.

Full-Body workout warnings and precautions

Warm-up and cool down: Always warm up for 5 to 10 minutes before starting your workout. This will help increase blood flow to your muscles and reduce the risk of injury. Cool down for 5 to 10 minutes after your workout.

Start slowly and build up gradually: If you’re new to exercise, start slowly and gradually increase the intensity and duration of your workouts. Pushing yourself too hard too soon can lead to injury.

Listen to your body: If you’re feeling pain, discomfort, or excessive fatigue, stop the workout and take a few days off. Consult your doctor if the pain doesn’t go away.

Hydrate: Make sure to drink plenty of water before, during, and after your workout. Dehydration can lead to fatigue and muscle cramps.

Use caution when working with weights: Always use caution when lifting weights. Lifting too much weight can lead to injuries. Start with lighter weights and increase the amount as you get stronger.

Avoid slippery surfaces: Be careful when working out on slippery surfaces. Use caution when using machines or weights, and make sure to wear proper footwear.

Frequently Asked Questions about Full-Body Workout

Q: What are some benefits of doing a full-body workout?

A: Some benefits of doing a full-body workout include increased muscular endurance, improved cardiovascular fitness, and better joint stability.

Q: What are some things to keep in mind when doing a full-body workout?

A: Some things to keep in mind when doing a full-body workout include warming up properly, cooling down after your workout, and listening to your body. It’s also important to hydrate before, during, and after your workout.

Q: What are some common mistakes people make when doing a full-body workout?

A: Some common mistakes people make when doing a full-body workout include not warming up properly, not cooling down after their workout, and lifting too much weight. It’s also important to avoid slippery surfaces and to use caution when working with weights.

Q: What are some full-body workouts I can do at home?

A: Some full-body workouts you can do at home include squats, lunges, push-ups, sit-ups, and crunches. You can also try using resistance bands or dumbbells to add more challenge to your workout.

Q: How often should I do a full-body workout?

A: How often you should do a full-body workout depends on your fitness goals and your schedule. If you’re just starting out, you may want to start with 2 or 3 workouts per week. If you’re looking to increase muscle mass, you may need to workout 4 or 5 times per week. If you’re short on time, you can try doing a full-body workout 2 or 3 times per week.

Q: What are some full-body workouts I can do at the gym?

A: Some full-body workouts you can do at the gym include weightlifting, circuit training, and functional training. You can also try using machines or free weights to add more challenge to your workout.

Q: What should I eat before and after a full-body workout?

A: What you eat before and after a full-body workout depends on your fitness goals. If you’re looking to build muscle, you may want to eat a high-protein meal before your workout and a high-protein snack or shake after your workout. If you’re trying to lose weight, you may want to eat a light snack before your workout and a healthy meal after your workout.

Summary and conclusion

A full-body workout is a great way to improve your overall fitness. There are many benefits of doing a full-body workout, including increased muscular endurance, improved cardiovascular fitness, and better joint stability. It’s important to keep in mind a few things when doing a full-body workout, such as warming up properly, cooling down after your workout, and listening to your body. You should also hydrate before, during, and after your workout. There are many full-body workouts you can do at home or at the gym, so find one that fits your schedule and fitness goals.

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The Ultimate Guide for Best Full Body Workout: 20 Best Full-Body Workout Exercises