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5 Full Body Workouts For Weight Loss

Published February 24, 2019 (Revised: January 28, 2020) Read Time: 5 minutes
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.

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Ben Kissam, BS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/01/5-full-body-workouts-thumbnail-0088.jpg" } }, "headline":"5 Full Body Workouts For Weight Loss", "datePublished":"2019-02-24", "dateModified": "2020-01-28", "description":"Shed body fat faster with these 5 full body workouts for weight loss. You don't even need equipment!", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/01/5-full-body-workouts-thumbnail-0088.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "What is a full body workout?", "acceptedAnswer": { "@type": "Answer", "text": "A full body workout is just what it sounds like—a fitness routine designed to work your full body, or the muscles in your lower and upper body, as well as your core. The opposite of a full-body workout is an isolation, split-body, or bodybuilding-style workout. This type of workout trains one muscle group at a time, usually with the goal of adding muscle to your frame." } }, { "@type": "Question", "name": "What are the best full body exercises?", "acceptedAnswer": { "@type": "Answer", "text": "Some of the Best Full Body Exercises are: Lunges, Pushups, Couch dips, Planks, Turkish sit-ups, Burpees, Jumping jacks, Walking" } }, { "@type": "Question", "name": "Is a full body workout good for weight loss?", "acceptedAnswer": { "@type": "Answer", "text": "Yes, for 3 reasons: 1. Because you're burning more calories using more muscles. 2. They help you add lean muscle which helps you burn more calories at rest. 3. It simplifies your workout routine and is easily modifiable." } }] } </script> <script type="application/ld+json"> { "@context":"http://schema.org", "@type":"VideoObject", "name": "5 Min Full Body Workout at Home no Equipment", "description": "Today you’ll learn a 5-minute full body workout that will help you build lean muscle.", "thumbnailUrl": "https://www.youtube.com/watch?time_continue=1&v=HSMtFNMjts4", "uploadDate": "2019-09-13", "duration": "PT13M36S", "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "width":"800", "height":"450" } }, "contentUrl": "https://www.youtube.com/watch?time_continue=1&v=HSMtFNMjts4", "embedUrl": "https://youtu.be/HSMtFNMjts4", "interactionCount": "9823" } </script> <article> <div> <ul> <li><a href="#section1">What is a Full Body Workout?</a></li> <li><a href="#section2">What are the Best Full Body Exercises?</a></li> <li><a href="#section3">Is a Full Body Workout Good for Weight Loss?</a></li> <li><a href="#section4">5 Full Body Workouts for Weight Loss</a></li> <li><a href="#section5">Full Body Workouts: Wrap Up</a></li> </ul> </div> <section> <p>Want to shed some body fat? Then you should consider trying a full-body workout.</p> <p>As opposed to isolating muscles, there are specific advantages to hitting all your major muscle groups in one workout if you want to lose weight.</p> <p>You'll burn more calories during your workout, be done with your session faster, and you can do most of your routine with no equipment.</p> <p>Here's a quick briefer on full-body workouts for weight loss, the best exercises to plug into your sessions, and 5 workouts you can do right at home.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2>What is a full body workout?</h2> <p>A full body workout is just what it sounds like—a fitness routine designed to work your "full" body, or the muscles in your lower and upper body, as well as your core. Here’s a video example:</p> <iframe width="800" height="450" src="https://www.youtube.com/embed/HSMtFNMjts4" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe> <p>You might do strength or cardio training during a full body workout, or some combination of the two. </p> <p>The <i>opposite</i> of a full-body workout is an isolation, split-body, or bodybuilding-style workout. This type of workout trains one muscle group at a time, usually with the goal of adding muscle to your frame. </p> <p>(Doing an "arm" day at the gym, where you only exercises for biceps and triceps, is an example of a bodybuilding-style workout.)</p> <h3>Benefits of full body workouts</h3> <p>Here are some benefits of full-body workouts:</p> <ul> <li>Can help with weight loss (See section: "Is a full body workout good for weight loss?")</li> <li>Can help add lean muscle <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/25932981" rel="nofollow noreferrer">1</a></sup></li> <li>Can make you stronger <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4836564/" rel="nofollow noreferrer">2</a></sup></li> <li>They burn more calories than isolation exercise (more and bigger muscle groups working = more calories burned <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5524349/" rel="nofollow noreferrer">3</a></sup></li> <li>Many full body workouts naturally improve cardio, since you're using compound exercises (see next section: "What are the best full body exercises?")</li> <li>They're time-efficient</li> <li>They can be performed without equipment</li> </ul> <p>Actually, full body workouts might be beneficial for more than your physical fitness. Interestingly, a <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/30395543" rel="nofollow noreferrer">2018 study</a> found that full body workouts elicited a greater response in the brain than isolation workouts did.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <h2>What are the best full body exercises?</h2> <p>The best full-body movements are compound exercises, meaning movements that train more than one muscle group at a time. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4592763/" rel="nofollow noreferrer">4</a></sup></p> <p>They're easy to learn, and because you're targeting your whole body in one session, compound exercises can help shorten your workouts.</p> <p>Because we use our full body to complete many daily tasks, the best full-body exercises also tend to be <a target="_blank" href="https://www.warriormade.com/content/exercise/functional-strength-training/" rel="noreferrer">functional strength training movements</a>, too. This means they mimic movements and postures we use everyday, like sitting, standing, or walking.</p> <p>Here's a list of bodyweight compound exercises and the muscles they target: </p> <h3>Lower body</h3> <ul> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-do-squats/" rel="noreferrer"><strong>Squats</a></strong>- quads, glutes, lower back, hips</li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/the-best-thigh-slimming-exercise/" rel="noreferrer"><strong>Lunges</a></strong>- quads, glutes, core, hips</li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-drinking-bird/" rel="noreferrer"><strong>Drinking birds</a></strong>- hamstrings, lower back</li> <li><strong>Step ups</strong>- quads, glutes</li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/the-5-best-calf-exercises/" rel="noreferrer"><strong>Calf raises</a></strong>- calves</li> </ul> <h3>Upper body</h3> <ul> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-do-perfect-squats-and-pushups/" rel="noreferrer"><strong>Pushups</a></strong>- chest, triceps, shoulders, core</li> <li><strong>Couch dips</strong>- triceps, chest, shoulders</li> <li><strong>Rows</strong>- lats, biceps, upper back, lower back, forearms</li> <li><strong>Pull-ups</strong>- lats, biceps, upper back, lower back, forearms</li> </ul> <h3>Core</h3> <ul> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/plank-exercises-to-activate-your-core/" rel="noreferrer"><strong>Planks</a></strong>- abs, lower back</li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-side-plank/" rel="noreferrer"><strong>Side planks</a></strong>- abs, obliques, lower back</li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/russian-twists/" rel="noreferrer"><strong>Russian twists</a></strong>- obliques, hips</li> <li><strong>Turkish sit-ups</strong>- abs, lower back, serratus, lat, shoulders</li> </ul> <h3>Cardio</h3> <ul> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/why-burpees-are-one-of-the-best-exercises/" rel="noreferrer"><strong>Burpees</a></strong></li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-jumping-jacks/" rel="noreferrer"><strong>Jumping jacks</a></strong> (or <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-step-jacks/" rel="noreferrer">step jacks</a>)</li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/10-reasons-why-walking-is-the-best-exercise/" rel="noreferrer"><strong>Walking</a></strong></li> <li><strong>Running</strong></li> <li><strong>Swimming</strong></li> <li><strong>Rowing</strong></li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <h2>Is a full body workout good for weight loss?</h2> <p>Yes. In fact, there are three reasons full-body workouts are great for weight loss:</p> <ul> <li>First, the more muscles you're using at one time, the more calories you're burning. <a target="_blank" href="https://www.warriormade.com/content/exercise/low-impact-cardio/" rel="noreferrer">Cardio exercises</a> (like those listed in the previous section) are especially useful for shedding fat. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3630467/" rel="nofollow noreferrer">5</a></sup></li> <li>Second, full body workouts may help you <a target="_blank" href="https://www.warriormade.com/content/exercise/foolproof-guide-to-building-lean-muscle/" rel="noreferrer">add lean muscle</a> all over your body. The more lean muscle you have, the more calories your body burns at rest, and the less prone you are to certain diseases, like metabolic syndrome or heart disease. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC296885/" rel="nofollow noreferrer">6</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661116/" rel="nofollow noreferrer">7</a></sup> (Think of it this way: lean muscle keeps you healthy and fit, which means you're able to exercise and live pain-free.)</li> <li>And finally, full-body workouts are an accessible type of exercise. You can modify exercises based on your fitness level, and most of them can be performed right at home without equipment. This simplifies your workout routine, which helps you focus on other important areas, like diet and getting good sleep.</li> </ul> <p>Now, let's look at 5 full body workouts for weight loss that you can do right at home.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <h2>5 Full Body Workouts For Weight Loss</h2> <p>These five workouts can all be done at home without equipment, and are all easily modifiable.</p> <p>If you're in need of a beginner substitute for an exercise, check out these <a target="_blank" href="https://www.warriormade.com/content/exercise/27-beginner-bodyweight-exercises-that-get-results/" rel="noreferrer">27 beginner exercises</a>, and substitute one that fits. (And workout 4 below might be especially valuable for you.)</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/full-body-tabata-0088.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/full-body-tabata-0088.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/full-body-tabata-0088.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/full-body-tabata-LR-0088.jpg" class="img-fluid" alt="full body tabata"> </picture> <h3>1. Full body tabata workout</h3> <p>A tabata workout is a <a target="_blank" href="https://www.warriormade.com/content/exercise/high-intensity-interval-training-at-home/" rel="noreferrer">HIIT workout</a> that follows a 20 second on, 10 second off interval. One "whole" tabata consists of 8 rounds, so each exercise takes a little less than 4 minutes.</p> <p>20:10 x 8 (32 total rounds)</p> <ul> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-do-perfect-squats-and-pushups/" rel="noreferrer">Push-ups</a> (or your favorite <a target="_blank" href="https://www.warriormade.com/content/exercise/27-beginner-bodyweight-exercises-that-get-results/" rel="noreferrer">push-up variation</a>)</li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-do-squats/" rel="noreferrer">Squats</a></li> <li>Turkish sit-ups</li> <li>Cardio movement of your choice (fast-paced walking, running, <a target="_blank" href="https://www.warriormade.com/content/exercise/3-variations-of-jumping-jacks/" rel="noreferrer">jumping jacks</a>, <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-burpees/" rel="noreferrer">burpees</a>)</li> </ul> <p>Do all 8 rounds of one exercise, then take a one minute break between each exercise.</p> <p>Start to finish, this workout takes 19 minutes, including three one-minute breaks.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/full-body-circuit-0088.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/full-body-circuit-0088.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/full-body-circuit-0088.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/full-body-circuit-LR-0088.jpg" class="img-fluid" alt="full body circuit"> </picture> <h3>2. Full body circuit workout</h3> <p>In this <a target="_blank" href="https://www.warriormade.com/content/exercise/circuit-training-for-weight-loss/" rel="noreferrer">circuit workout</a>, you'll rotate between each at the top of each minute. You only exercise for 45 seconds, so you get 15 seconds to transition to the next exercise (and rest).</p> <p>60-second circuit (45 work, 15 rest):</p> <ul> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/hindu-pushups/" rel="noreferrer">Hindu push-ups</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-alternating-reverse-lunge/" rel="noreferrer">Alternating reverse lunges</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-full-plank/" rel="noreferrer">Planks</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/3-variations-of-jumping-jacks/" rel="noreferrer">Jumping jacks</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/latissimus-dorsi/" rel="noreferrer">Rows</a> (use a broom handle, or two light objects of the same weight)</li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/russian-twists/" rel="noreferrer">Russian twists</a></li> </ul> <p>Do 3 rounds, with a 90-second break between rounds.</p> <p>Start to finish, this workout takes 21 minutes, including two 90-second breaks.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/full-body-traditional-workout-0088.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/full-body-traditional-workout-0088.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/full-body-traditional-workout-0088.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/full-body-traditional-workout-LR-0088.jpg" class="img-fluid" alt="full body traditional workout"> </picture> <h3>3. Full body traditional workout</h3> <p>This workout is less of a cardio blast than the first two. It's ideal if you're trying to add lean muscle or work on core stability.</p> <p>We'll use "supersets", meaning you perform the A and B exercises back to back without rest. You may then rest for 60 seconds or more before going again. In this workout, it's okay to let your muscles recover.</p> <ol type="A"> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-do-perfect-squats-and-pushups/" rel="noreferrer">Push-ups</a> 3 sets of as many reps as you can do with good form</li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-drinking-bird/" rel="noreferrer">Drinking birds</a> 3x10</li> </ol> <ol type="A"> <li>Couch dips 3 sets of as many reps as you can do with good form</li> <li>Step ups (to a couch, a box, or chair) 3x10</li> </ol> <ol type="A"> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-side-plank/" rel="noreferrer">Side plank</a> (left) 30 seconds</li> <li>Side plank (right) 30 seconds</li> </ol> <p>Finisher:</p> <p>Hold a plank with good form for as long as you can. Record your time, then try to beat it next time you do this workout.</p> <p>Start to finish, this workout shouldn't take more than 20 to 25 minutes. How much you rest is up to you.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/beginner-full-body-workout-0088.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/beginner-full-body-workout-0088.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/beginner-full-body-workout-0088.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/beginner-full-body-workout-LR-0088.jpg" class="img-fluid" alt="beginner full body workout"> </picture> <h3>4. Beginner full body workout</h3> <p>This workout is perfect for you if you've just recently started exercising again or have movement limitations. </p> <p>It uses all beginner exercises, none of which involve jumping or explosive movement:</p> <p>30 seconds on, 30 seconds x 12 sets</p> <ul> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-explosive-couch-push-ups/" rel="noreferrer">Explosive couch push-ups</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/reverse-crunches/" rel="noreferrer">Reverse crunches</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-sit-to-stand/" rel="noreferrer">Sit to stands</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-burpee-walkout/" rel="noreferrer">Burpee walkouts</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-kneeling-hip-ups/" rel="noreferrer">Kneeling hip ups</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-couch-split-squat/" rel="noreferrer">Split squats</a> (15 sec on one leg, 15 on the other)</li> </ul> <p>There is no break in between rounds. Do all 12 sets back to back, resting 30 seconds in between each exercise. You'll do each movement twice.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/advanced-full-body-workout-0088.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/advanced-full-body-workout-0088.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/advanced-full-body-workout-0088.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/advanced-full-body-workout-LR-0088.jpg" class="img-fluid" alt="advanced full body workout"> </picture> <h3>5. Advanced (challenge) full body workout</h3> <p>Here's a challenging full-body workout you can do if you've been working out for a while or just looking for a killer total body workout.</p> <p>Some movements, like burpees and jumping lunges, are plyometric. If you have joint pain, consider modifying to a more <a target="_blank" href="https://www.warriormade.com/content/exercise/everything-to-know-about-low-impact-exercise/" rel="noreferrer">low-impact exercise</a>.</p> <p>20:10 x 8 (16 total rounds)</p> <ul> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-burpees/" rel="noreferrer">Burpees</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-jump-lunge/" rel="noreferrer">Jumping lunges</a></li> </ul> <p>Walk or run as far as you can in 3 minutes. Then:</p> <p>20:10 x 8 (16 total rounds)</p> <ul> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-do-perfect-squats-and-pushups/" rel="noreferrer">Push-ups</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/exercise/how-to-do-squats/" rel="noreferrer">Squats</a></li> </ul> <p>The "rest" in this workout is actually a cardio exercise between rounds. Your time starts after your final ten second rest of lunges in the first HIIT section, and you immediately go into push-ups. </p> <p><i>(Told you it's a challenge workout!)</i></p> <p>Start to finish, this workout takes 19 minutes.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section5"> <h2>Full body workouts: wrap up</h2> <p>Besides the fact that you'll be done faster, there's a lot to like about using full-body workouts for weight loss.</p> <p>You're using more muscle groups at once, which means you're burning more calories. You're also adding lean muscle all over your body, which helps you burn more energy when you're not working out. </p> <p>And perhaps the best part is that your workouts don't become too complicated. When it comes to your weight loss program, the simpler it is to follow, the better. </p> <p>Use these five full body workouts to shed fat, and try repeating/rotating them over a week or two. As your score improves, try advancing the exercises or give workout #5 a try.</p> <p>Then over to our <a target="_blank" href="https://www.warriormade.com/content/exercise/" rel="noreferrer">exercise section</a> for additional at-home workouts, as well as weight loss tips and fitness advice.</p> </section> </article>

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