Full body workouts you can do at home

Maybe you want to get out of your split routine. Alternatively, your current workout regimen may not effectively collide with all major muscle groups. Either way, you can benefit from a full-body training plan.

Rather than focusing on a specific type of movement or body part like a training split, the holistic training is designed to attract muscles from head to toe. And for those who have a simpler routine (thinking running, cycling, etc.), full-body training could potentially target the otherwise identified muscles and energy systems.

Whether it’s HIIT or heavy, many BODI programs and training consist of exercises for complete body engagement. Follow the following full-body training consisting of movements from several of these programs. Discover the benefits of total body training.

Why do you do full body training?

Full body training will refrain from focusing on the split routine compartment, which favors exercises that will function all major muscle groups in one workout. In addition to the benefits of increased muscle mass, strength, and/or cardiovascular capacity, the cardiovascular capacity that you may get from training offers many benefits for a full-body workout.

1. Training functional fitness

Using exercises that challenge multiple joints and muscle groups, full body workouts emphasize functional training and promote better movement patterns in your daily life. The results often improve adjustment, proprioception, balance, and stability, allowing daily tasks to facilitate management and reduce the risk of injury in daily activities.

2. Save time

Using your whole body at once will allow you to complete your workout more quickly, rather than focusing on one or two muscle groups, hitting the set and recovering before you do it again. You can also exercise a few days a week to fill each session with more work.

3. Burn more calories

The more muscles you use, the more energy you need to strengthen, and your whole body training will involve more muscles overall. It burns more calories in the process. High intensity also helps stimulate increased fat loss.

This is because working multiple muscle groups at high intensity simultaneously adds calorie burns, even after finishing the workout thanks to the afterburn effect (also known as oxygen consumption after excessive exercise, or EPOC). This high-calorie burn can greatly contribute to weight loss and improving metabolic health.

4. Improve mobility

Instead of rounding the dumbbells with your elbows or shuffling your legs with a jogging stride, full body workout takes your limbs (and muscles) through the full range of movement.

This improves mobility, or the ability to move the joints to the fullest. By consistently working on mobility through your whole body training routine, you can also support joint health.

5. Emphasises strength and Aerobic exercise

Overhead presses alone don’t have much cardiovascular benefits, but pairing with squats can significantly increase your heart rate and amplify your aerobic benefits while building strength in both the upper and lower body.

6. Promotes muscle balance

Rather than keying in with mirror muscles alone, full body training requires a more equitable division of labor across various muscle groups, which helps to resolve or prevent muscle imbalances.

Additionally, the integration of full-body training into your routine can prevent overtraining of certain muscles, reduce the risk of injury, and allow for more complete muscle recovery.

What to look for in full body training

The structure of your workout is important. There are several important qualities to consider when auditioning for full body workouts.

Suitable fitness level

Above all, it is important to choose a workout that matches your fitness level to maintain the right shape. Movement should be difficult without inducing execution failure.

Combined movement

Full body workouts require you to use a variety of compound movements, whether it’s weight or loaded exercises. Compound movement involves multiple joints and muscles simultaneously, or at least collectively, ensuring overall muscle activation.

Resistance + Aerobics

A well-balanced, full-body workout usually incorporates a blend of strength and cardiovascular elements to promote muscle growth (hypertrophy) and endurance, as well as aerobic capacity. For example, an 80-day obsession-involving workout combines exercise with low-intensity heart spacing.

Mobility Training

Finally, full-body training should provide flexibility and mobility tasks to ensure healthy joint movement in the maximum possible range of motion. Dynamic stretching, yoga-inspired movements, and the effects of movements all help prevent injuries, improve overall performance, improve posture during daily tasks, and reduce pain.

Can I do full body training every day?

Full body workouts spread your workload evenly across muscle groups, but I don’t recommend doing them every day to anyone. Muscles need rest to recover and grow following exercise stress, and working the same muscle groups daily can lead to overtraining and injuries.

The ability to safely perform full-body training every day depends on several important factors.

Strength: How hard do you push each training?
interval: How long do you work every day?
Training Focus: Does exercise have a higher impact on the body or is it easy?

In general, it is recommended to take a rest day between full body training to allow for adequate recovery. However, if you choose to exercise every day, you may consider changing the intensity and focus of your training.

Most BODI programs are designed to run 4-6 times a week, depending on your goals and level of commitment. Considering the type of work, length and strength required for each workout, ensuring the benefits of full-body engagement while minimizing the risk of overtraining.

How long should full body training be?

There are no standard lengths for full body workouts. However, targeting multiple muscle groups simultaneously saves you on time, so it may not take as long as you’re used to training.

Still, following the intervals of the sample circuit below, it can take 11-54 minutes to complete the training, depending on your fitness level and the number of rounds completed.

How many exercises do full body training do you need?

The number of exercises, including full body workouts, depends on your current fitness level, goals and preferences, but you can get a full training in just four movements.

We built a training consisting of the following eight movements to prevent the muscles from being left raw. However, if you want to save more on time, favor rounds over the number of exercises and save the rest of your movements for the next workout.

8 exercises for full body workouts at home

Before you begin, perform a dynamic stretch for 5-10 minutes.
Perform all eight movements as circuits according to the direction of the chart below (1 set each in the order shown per round).
Complete many reps in the best possible way at each work interval.

level	Working interval	I’ll take a break between exercises	I’ll rest during the round	Number of rounds
beginner	20 seconds	30 seconds	2 minutes	1-2
Intermediate	30 seconds	20 seconds	90 seconds	2-3
Advanced	50 seconds	10 seconds	60 seconds	3-4

Device:

Dumbbells
mat
Stopwatch or Interval Timer App

1. Squat thrust punch

Body Workout: Job 1 >> Week 1 >> hiit it

Assume an athletic posture with a slightly bent knee and an upright torso. Clench your hands into the fist in front of your chest and push your elbows to the side.
He punches an explosively with his left arm and immediately continues to the right. Repeat quickly.
Bend your knees, hinge against your hips, squat down, and place both palms on the floor in front of you.
Leave your back flat and wrapped in the core, then return your feet to the push-up position.
Return your foot to the starting position. It’s one person in charge.

2. Push up the crunch in your knees

Body Workout: jbyb >>Julian Daigre >>Strength and Flexibility 1

Start at the position of the plate: align your hands alongside your shoulders, straight to your body from head to heels (but slightly wider than your shoulders).
Lower the torso until your chest is within an inch of the floor, then immediately return it to its starting position.
Keep your hips as horizontal as possible, turn your right knee towards your right triceps and return your right foot to the floor.
Repeat on the other side, complete the pushups and turn your left knee towards your left triceps. Return your left foot to the starting position. It’s one person in charge.
Repeat this sequence for the specified number of contacts.

3. Reverse lunges and squats

Body Workout: Dig deeper >> No excuses >> Whole body

Hold the medium-weight dumbbells in front of your chest with both hands and feet apart, hip-width apart.
Raise your chest and secure it to the core, then take a big step with your left foot and lower your body until your right thigh is parallel to the floor. Your left knee should hover just above the ground.
Keep in the same position, return your left foot to the starting position, lower it to the squat, then return it to the starting position.
Repeat on the other side, go backwards with your right foot, continue with alternating sides, and perform equal reps on both.

4. Bird dog row

Body Workout: Focus for 4 weeks >> Whole body strength 2

I placed my left palm on the floor, my right hand in my right hand, grabbed a light to medium dumbbell and got on fours. Each hand must match your shoulder.
Extend your left foot behind you. This is the starting position.
Keep your back flat and your hips level, then your elbows rise up and gain weight on your ribs.
Slowly return the weight to the floor and repeat for the person in charge before switching between row arms and extended legs. Perform equal personnel on both sides.

5. From curl to high pur

Body Workout: What’s certain >> Week 2 >> Combination strength

He is tall and holds dumbbells with both hands, arm length.
Raise your chest and lock your elbows to the side, curl the weight around your shoulders, rotate outward, and your palms turn your face towards you at the top of the movement (underhand grip).
Turn the grip over 180 degrees (overhand) and lower the weight to your thighs, then push your hips backwards and hinge a little ahead on your hips like a deadlift descent to keep your feet within an inch or two.
With your back flat and wrapped in the core, immediately row the weight upwards in front of your torso until you reach elbow height.
Gently lower the weight to the starting position.

6. Alternating Side Runge Push Off

Body Workout: Bodi Lava >> Week 5 >> hiit

Stand with your legs stretched hip-width, keep your feet parallel and spread your left foot to the left.
Keep your right leg straight, raise your chest, flatten your back, bend your left knee, sit back with your hips back, lower your body, and tap the floor inside your left foot with your right finger.
Maintain the same upper body shape, move the lunge to the right, straighten your left knee while bent to the right, tap the floor inside the floor of the left fin.
With the core in place, push explosively from your right foot, kick it out to the right side with your right foot, then grab your hand on your left shoulder, and temporarily balance it with your left foot.
Gently return to your right foot and proceed to another lateral lunge, keeping your left foot straight, bend your right knee, and once again slap the floor inside your right foot.
Move the charge to the left, tap on the floor, push it explosively from your left foot, kick it out to the left side with your left foot and easily balance it with your right foot, then hold your hand on your right shoulder.
Please gently return to your left foot. It’s one complete sequence.
Continue with alternating aspects and perform equal personnel for each.

7. Commando Jack

Body Workout: 6 weeks of work >> Week 4 >> Body push/pull total

Start with a tall board with your shoulders (but slightly wider) body, separated by your hips, aligned with your feet, straight from your head to your heels. option: Loop the resistance band around the ankle.
Without hanging or lifting from your waist, transfer your weight to your left hand, continue with your left forearm and lower your right forearm to the floor.
Engage the core, jump your foot outwards, then return to the starting position as if to perform a horizontal jump jack.
Without shrugging with your shoulders facing your ears, shift your weight to the left and place your right palm flat on the floor on your right shoulder.
Keeping your body still perfectly straight, shift your weight to the right, lay your left palm flat on the floor, and straighten your arms back to the high plank. It’s one person in charge.
Repeat the sequence and alternately repeat the arms that begin each person’s movement.

8. Triple Bear

Body Workout: liift4 >> Week 7 >> Day 4: Full body hiit

Place your feet and hands directly below your shoulders and place your fours on your legs. The knees should bend 90 degrees below the waist and hover a few inches above the ground.
Flat back and wrap around the core, then turn your feet back to the left, then back to the center and back to the right.
Return your feet to the center. It’s one person in charge.