A full-body workout is the most efficient way to burn calories, build strength, and improve your overall fitness in a short amount of time. These 5 full-body exercises engage multiple muscle groups, helping you achieve a toned, lean physique. Plus, you don’t need any fancy equipment to get started — just your body weight!
Stand with your feet shoulder-width apart. Drop into a squat position, place your hands on the floor, and jump your feet back into a plank position. Perform a push-up (optional), then jump your feet back towards your hands. Explode upward into a jump, reaching your arms overhead. Repeat for 10-15 reps.
Did you know? Burpees are a high-intensity, full-body exercise that targets your chest, legs, arms, and core, making them one of the best fat-burning exercises.
Start in a lunge position with one leg forward and the other leg back. Jump explosively and switch legs in the air, landing in the opposite lunge position. Repeat for 15-20 reps on each leg.
Did you know? Jump lunges build explosive power in your legs and engage your core for stability, making them great for improving cardiovascular endurance and toning your legs.
Start in a high plank position with a dumbbell in each hand (or use water bottles for makeshift weights). Perform a push-up, then row one dumbbell toward your ribcage while balancing on the opposite hand. Lower the dumbbell back down and perform a push-up again, then row with the other arm. Repeat for 10-12 reps.
Did you know? This exercise targets the chest, arms, and back while also engaging the core for stability, making it a great full-body strength exercise.
Stand with your feet shoulder-width apart and hold dumbbells (or water bottles) at shoulder height. Lower into a squat, keeping your chest lifted and knees behind your toes. Push through your heels to return to standing, then press the dumbbells overhead. Repeat for 12-15 reps.
Did you know? This movement combines a squat with an overhead press, targeting your legs, glutes, shoulders, and arms, for a highly effective full-body workout.
Start in a high plank position with your hands directly under your shoulders. Drive your right knee towards your chest, then quickly switch to your left knee, simulating a running motion. Continue alternating legs at a fast pace for 30-60 seconds.
Did you know? Mountain climbers are a cardio-intensive exercise that engages the entire body, especially your core and arms, while improving agility and stamina.
Full-body fat burner that targets multiple muscle groups.
Builds explosive power and strengthens the legs and core.
Strengthens the chest, back, arms, and core.
Tones the legs, glutes, shoulders, and arms in one move.
Boosts cardio fitness while engaging the entire body.
Aim for 30-45 minutes, depending on your fitness level and the intensity of the exercises.
Take 30-60 seconds of rest between exercises to recover. For more intensity, you can reduce rest time or perform exercises in a circuit.
Absolutely! Full-body workouts are great for combining with cardio, yoga, or other strength routines to create a balanced fitness program.