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Best Full Body Workout For Weight Loss

Published February 24, 2019
Ben Kissam

Written By: Ben Kissam, BS

Ben has a B.S. in Movement and Sports Science and over 7 years Certified Personal Training Experience.

full-body-workout-for-weight-loss
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You might also consider exercises that work your core muscles and help blast belly fat. The best full body workout for weight loss won't isolate muscle groups like many exercise machines or bodybuilder programs do. Instead, your body gets stronger through total body workouts that develop your functional fitness." } }, { "@type": "Question", "name": "How Does Exercise Help You Lose Weight?", "acceptedAnswer": { "@type": "Answer", "text": "At the end of the day, weight loss is about burning more calories than you take in. When you take in less calories than you burn off, your body burns fat as a fuel source and you lose weight. Therefore, any type of exercise is better than none and can help you lose weight. But certain kinds of workouts work better than others, which we’ll discuss in the next section." } }, { "@type": "Question", "name": "Where Do Other Exercise Programs and Gyms Fall Short?", "acceptedAnswer": { "@type": "Answer", "text": "Yes, any type of exercise can help you lose weight. But the truth is, most gyms spend more time getting you in the door and swiping your credit card than they do helping you lose weight. And once you’re a member, gyms usually offer one of two options: either a facility full of equipment that’s confusing to use or classes that only offer one workout for everyone. If everyone is different, how is one workout going to help you get better long-term? The best exercise program is one where you have a coach to guide you and exercises that are suitable for your experience level and easy to stick to. (This is why our workouts (found below) always have scaling options for beginners and a coach to teach you exactly what to do.)" } }, { "@type": "Question", "name": "What Type of Exercise is Best for Weight Loss?", "acceptedAnswer": { "@type": "Answer", "text": "All exercise can help you lose weight. But the combination of full-body, functional exercise reps with high-intensity interval training is the king for reaching fat loss goals. Here’s why." } }, { "@type": "Question", "name": "Ready for More Workouts?", "acceptedAnswer": { "@type": "Answer", "text": "Total body workouts. Functional fitness. High-intensity exercise. These three ingredients combine to create the king of all fat-loss workouts. And unlike going to the gym or using a program that was written for just anyone, our workouts are all designed to meet you where you’re at. You’ll have a coach to guide you, options to scale a movement, and you’ll be done in about twenty minutes. Sounds good, right? Whether you’re a beginner, intermediate, or advanced exerciser, check out Warrior Made’s at-home workouts or Warrior Made’s YouTube channel for more." } }] } </script> <article> <div> <ul> <li><a href="#section1">What is a Full-Body Workout?</a></li> <li><a href="#section2">How Does Exercise Help You Lose Weight?</a></li> <li><a href="#section3">Where Do Other Exercise Programs and Gyms Fall Short?</a></li> <li><a href="#section4">What Type of Exercise is Best for Weight Loss?</a></li> <li><a href="#section5">Full-Body Workouts for Weight Loss</a></li> <li><a href="#section6">Beginner Full-Body Workout for Weight Loss</a></li> <li><a href="#section7">Intermediate Full-Body Workout for Weight Loss</a></li> <li><a href="#section8">Advanced Full-Body Workout for Weight Loss</a></li> <li><a href="#section9">Ready for More Workouts?</a></li> </ul> </div> <section> <p>Full-body workouts train everything at once. They don’t isolate muscle groups like your upper body, your lower body, or your core. And for this reason, they are an amazing tool for weight loss.</p> <p>Lots of gyms and exercise programs miss the mark for helping people lose weight. They write one program for everyone and then offer little or no guidance to help you succeed. That’s a recipe for being discouraged or getting injured, not for getting results.</p> <p>The best full body workout for fat loss combines <i>three</i> things. Let’s look at them as well as why these workouts are a step above other exercise programs for reaching your weight loss goals.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>What is a Full-Body Workout?</h2> <p>A full-body workout uses compound exercises that train all your muscles at one time. </p> <p>For example, you might combine upper body exercises (like push-ups) with lower body exercises like <a target="_blank" href="https://www.youtube.com/watch?v=YUT0f9P7GpQ&t=208s" rel="noreferrer">squats</a> or lunges. You might also consider exercises that work your core muscles and help <a target="_blank" href="https://www.youtube.com/watch?v=Y92HVjyDYHI" rel="noreferrer">blast belly fat</a>.</p> <p>The best full body workout for weight loss won't isolate muscle groups like many exercise machines or bodybuilder programs do. Instead, your body gets stronger through total body workouts that develop <a target="_blank" href="https://www.warriormade.com/content/exercise/what-is-functional-training-and-can-it-benefit-you/" rel="noreferrer">your functional fitness</a>.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>How Does Exercise Help You Lose Weight?</h2> <p>At the end of the day, weight loss is about burning more calories than you take in. When you take in less calories than you burn off, your body burns fat as a fuel source and you lose weight.</p> <p>Therefore, <i>any</i> type of exercise is better than none and can help you lose weight. But certain kinds of workouts work better than others, which we’ll discuss in the next section.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Where Do Other Exercise Programs and Gyms Fall Short?</h2> <p>Yes, any type of exercise <i>can</i> help you lose weight. But the truth is, most gyms spend more time getting you in the door and swiping your credit card than they do helping you lose weight.</p> <p>And once you’re a member, gyms usually offer one of two options: either a facility full of equipment that’s confusing to use or classes that only offer one workout for everyone. If everyone is different, how is one workout going to help you get better long-term?</p> <p>The best exercise program is one where you have a coach to guide you and exercises that are suitable for your experience level and easy to stick to. (This is why our workouts (found below) always have scaling options for beginners and a coach to teach you exactly what to do.)</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/belly-and-jeans-0088.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/belly-and-jeans-0088.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/belly-and-jeans-0088.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/belly-and-jeans-LR-0088.jpg" class="img-fluid" alt="belly-and-jeans-0088"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section4"> <h2>What Type of Exercise is Best for Weight Loss?</h2> <p>All exercise <i>can</i> help you lose weight. But the combination of full-body, functional exercise reps with high-intensity interval training is the king for reaching fat loss goals. Here’s why.</p> <h3>Full-Body Exercises</h3> <p>Full-body workouts have one major advantage for fat loss over isolation or ‘bodybuilding’ exercises: they train several (or every) muscle group at once, which burns off <i>way</i> more calories.</p> <p>Total-body workouts are a more efficient and effective way to burn calories. Why spread an hour’s worth of quality reps out if you can get the same results in thirty minutes or less?</p> <h3>Functional Exercises</h3> <p>Functional fitness helps ‘train’ our bodies for the rigors of real life. Lunges and squats help us walk up stairs. Push-up reps help us move things when we do yard work. Planks help us stabilize our core when we carry something heavy.</p> <p>Plus, functional fitness is easily scalable to create the best beginner full body workout for weight loss.</p> <p>You’re thinking, “Cool, I can move my lawnmower better—but how does that help me lose weight?”</p> <p>The truth about functional fitness is this: it almost always means full-body exercises. You’d be hard pressed to do push-ups without using your core or squats without keeping a tight back-this means compound, full-body exercises that burn calories.</p> <p>And functional exercise has a ‘snowball effect,’ of sorts. You’ll feel stronger and be able to do more throughout daily life (like taking a <a target="_blank" href="https://www.warriormade.com/content/exercise/10-reasons-why-walking-is-the-best-exercise/" rel="noreferrer">long walk</a>, for example) because your exercise program prepares you for it.</p> <h3>High-Intensity Interval Training (HIIT)</h3> <p><i>HIIT</i>, or <i>high-intensity interval training</i> uses short and intense time intervals to accelerate results. The science shows that it is the ultimate fat-burner, giving people an hour’s worth of reps and results in four minutes per day.</p> <p>At the foundation of HIIT is, again, full-body exercises. It’s difficult to get your heart rate up without using the big muscles in your lower body and core.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section5"> <h2>Full-Body Workouts for Weight Loss</h2> <p>When combined, full-body, functional fitness exercises and high-intensity intervals can help you shed weight. Together, they create a time-efficient, calorie-burning workout.</p> <p>Now, here are some great full-body workouts you can do at home with no equipment.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section6"> <h2>Beginner Full-Body Workout for Weight Loss</h2> <script src="https://fast.wistia.com/embed/medias/vyel8r2ue3.jsonp" async></script><script src="https://fast.wistia.com/assets/external/E-v1.js" async></script><div class="wistia_responsive_padding" style="padding:56.25% 0 0 0;position:relative;"><div class="wistia_responsive_wrapper" style="height:100%;left:0;position:absolute;top:0;width:100%;"><div class="wistia_embed wistia_async_vyel8r2ue3 videoFoam=true" style="height:100%;position:relative;width:100%"><div class="wistia_swatch" style="height:100%;left:0;opacity:0;overflow:hidden;position:absolute;top:0;transition:opacity 200ms;width:100%;"><img src="https://fast.wistia.com/embed/medias/vyel8r2ue3/swatch" style="filter:blur(5px);height:100%;object-fit:contain;width:100%;" alt="" onload="this.parentNode.style.opacity=1;" /></div></div></div></div> <p>This workout has everything we just described: full-body and functional exercises, and high-intensity intervals. But don’t worry, it’s the perfect workout for beginners.</p> <p>Coach Tyler leads you through a warm-up with <i>familiar exercises</i>, then dives into several rounds of intervals using movements that are one hundred percent scalable to your current level of fitness. Can’t do push-ups yet? No worries, we’ve got you covered. </p> <p>Perhaps the best part is there’s a coach there to count reps and keep you motivated. This beginner workout takes thirty minutes.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section7"> <h2>Intermediate Full-Body Workout for Weight Loss</h2> <script src="https://fast.wistia.com/embed/medias/cfx5qdpg5p.jsonp" async></script><script src="https://fast.wistia.com/assets/external/E-v1.js" async></script><div class="wistia_responsive_padding" style="padding:56.25% 0 0 0;position:relative;"><div class="wistia_responsive_wrapper" style="height:100%;left:0;position:absolute;top:0;width:100%;"><div class="wistia_embed wistia_async_cfx5qdpg5p videoFoam=true" style="height:100%;position:relative;width:100%"><div class="wistia_swatch" style="height:100%;left:0;opacity:0;overflow:hidden;position:absolute;top:0;transition:opacity 200ms;width:100%;"><img src="https://fast.wistia.com/embed/medias/cfx5qdpg5p/swatch" style="filter:blur(5px);height:100%;object-fit:contain;width:100%;" alt="" onload="this.parentNode.style.opacity=1;" /></div></div></div></div> <p>If you’ve been working out for a while, this intermediate workout is a good place to start. It has more reps and more advanced exercises like squat thrusts and regular jumping jacks in this one.</p> <p>Don’t worry, this intermediate workout has many of the same scaling options as the beginner option. Even if you do just some reps at the intermediate level, that’s great. The key here is maintaining good form.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section8"> <h2>Advanced Full-Body Workout for Weight Loss</h2> <script src="https://fast.wistia.com/embed/medias/5aahyhrgsk.jsonp" async></script><script src="https://fast.wistia.com/assets/external/E-v1.js" async></script><div class="wistia_responsive_padding" style="padding:56.25% 0 0 0;position:relative;"><div class="wistia_responsive_wrapper" style="height:100%;left:0;position:absolute;top:0;width:100%;"><div class="wistia_embed wistia_async_5aahyhrgsk videoFoam=true" style="height:100%;position:relative;width:100%"><div class="wistia_swatch" style="height:100%;left:0;opacity:0;overflow:hidden;position:absolute;top:0;transition:opacity 200ms;width:100%;"><img src="https://fast.wistia.com/embed/medias/5aahyhrgsk/swatch" style="filter:blur(5px);height:100%;object-fit:contain;width:100%;" alt="" onload="this.parentNode.style.opacity=1;" /></div></div></div></div> <p>Finally, if you’ve really been working hard, try this advanced workout. Depending on your experience, you might be ready for it now, or you may want to try it after you get a few reps in with the beginner or intermediate workouts.</p> <p>Coach Tyler doesn’t mess around in this one, so get ready to sweat! But if you make it through, you’ll get one heck of a full-body workout.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section9"> <h2>Ready for More Workouts?</h2> <p>Total body workouts. Functional fitness. High-intensity exercise. These three ingredients combine to create the ‘king’ of all fat-loss workouts. </p> <p>And unlike going to the gym or using a program that was written for just anyone, our workouts are all designed to meet you where you’re at. You’ll have a coach to guide you, options to scale a movement, and you’ll be done in about twenty minutes. Sounds good, right?</p> <p>Whether you’re a beginner, intermediate, or advanced exerciser, check out <a target="_blank" href="https://www.warriormade.com/content/exercise/" rel="noreferrer">Warrior Made’s at-home workouts</a> or <a target="_blank" href="https://www.youtube.com/channel/UCZjFDJI4B4l16uujibduMFA" rel="noreferrer">Warrior Made’s YouTube channel</a> for more.</p> </section> </article>

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