Your typical week is filled never-emptying inbox, family commitments, and other pressing responsibilities. That makes it hard to get a workout in. So, when you do finally find a moment to make it to the gym, how do you make the most of the trip? The answer, my friend, is a full-body workout. Below, experts explain their health benefits and share some go-to full-body exercises to get you started.
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,” Vero Vegas, a trainer with TRX, says.
Vegas says that in her 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 says.
They’re good for your brain too—and not just because you have to dedicate less brain power to planning your workouts.
“People don’t realize 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,” Dase says, “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 the non-profit peer-reviewed science journal 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 full-body workouts to help get your body moving and the ideas sparking.
The Calisthenics Cruncher
“A well-rounded full-body workout should include exercises that target strength, cardiovascular health, and flexibility,” Dase says. 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 10 minutes.
Push-ups
A classic strength-training move that builds upper body strength and stabilizes 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 TRX Tornado
Vegas’ go-to full-body exercise is this TRX challenge, which targets strength, stability, and endurance.
TRX Low Row (45 sec work, 15 sec rest)
“This is excellent for back activation, posture improvement, and upper body strength,” Vegas says. Stand facing the anchor, leaning back at a 45° angle. Pull handles toward the chest, squeezing shoulder blades together.
TRX Squat to Y Fly (45 sec work, 15 sec rest)
Start in a squat position with arms extended. As you rise, lift arms overhead in a “Y” shape, engaging the shoulders and upper back to combine leg power with shoulder mobility.
TRX Push-Up to Pike (45 sec work, 15 sec rest)
Start feet in straps, hands on the ground in a plank position. Perform a push-up, then lift hips to the ceiling in a pike to work your core and upper body.
TRX Lunge to Knee Drive (30 sec each leg)
“This builds unilateral leg strength while challenging balance and stability,” Vegas says. With one foot in the strap, the other grounded, lunge down, then drive the knee up before swapping legs.
TRX Plank to Crunch (45 sec work, 15 sec rest)
A core-focused move that also engages shoulders and hip flexors. Feet in straps, forearms on the ground. Crunch knees toward chest.
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,” Dase says.
Backpack squats
“These are an easy way to level up a bodyweight move,” Dase says. 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.
“This movement challenges your stability and quickly builds intensity without any jumping,” Dase says.
Thread the needle
“This is a mobility-boosting move not often included in mainstream workouts,” Dase says.
Start on all fours, then slide your right arm under your left. This allows your torso to rotate and your shoulder and temple to rest gently on the floor. This stretch releases tension in the upper back and shoulders, especially helpful if you’re working at a desk all day.
The Gym Machine Circuit
Though gym machines can sometimes limit our ability to stabilize our body’s muscles on our own, they remain great for anyone concerned about an injury.
“This workout is designed for those with access to gym machines,” Vegas says. “It focuses on isolating key muscle groups while maintaining a full-body approach.”
Leg Press (3 sets, 10-15 reps)
“The leg press is excellent for targeting the quads, hamstrings, and glutes without putting strain on the lower back,” Vegas says.
Get in position and push down through your heels, making sure not to lock out your knees. Slowly lower the weight to the start and repeat.
Lat Pulldown (3 sets, 12 reps)
Grab the overhead bar and pull it down to the top of your chest, trying not to lean back in the seat as you do. Hold it at the bottom, feeling the work through your upper back and lats.
Cable Chest Press (3 sets, 10-12 reps)
Vegas calls this a “safer alternative to the bench press, allowing for controlled resistance and reduced joint stress.”
Standing straight, take hold of a cable in each hand and drive them forward so that your hands meet, almost touching, out in front of you and in line with your nipples.
Leg Curl (3 sets, 15 reps)
For knee stability and power, get on the leg curl machine. Pretty self-explanatory this one, you’ll raise your chins, your legs pivoting at the knee.
