Best 10 Full Body Workouts to Boost Your Energy Levels

Are you feeling drained by the time you clock out? Busy professionals often struggle to find the energy needed to power through their day, and gym intimidation or time constraints can make it even harder to stay active. Fortunately, you can elevate your energy levels with these effective full body workouts that require minimal time and space. Let’s dive into the best options for energizing your body and mind.

Quick Stats Box

• Total Time: 25-30 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment required; optional yoga mat
• Difficulty Level: Beginner-friendly to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Before diving into the workouts, it's crucial to prepare your body. Perform each exercise for 30 seconds with no rest in between:

1. Jumping Jacks - Get your heart rate up.
2. Arm Circles - Loosen up your shoulders.
3. High Knees - Engage your core and legs.
4. Bodyweight Squats - Activate your lower body.
5. Torso Twists - Prepare your spine and core.

Best Full Body Workouts

1. Bodyweight Squats

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push through your heels.
• Modification: Use a chair for support (easier) / Add a jump at the top (harder).

2. Push-Ups (Incline or Standard)

• Reps: 10-12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Perform on your knees (easier) / Add a clap at the top (harder).

3. Plank to Shoulder Taps

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your hips stable while tapping your shoulders.
• Modification: Perform on your knees (easier) / Increase duration to 45 seconds (harder).

4. Reverse Lunges

• Reps: 12 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Step back and lower your knee towards the ground.
• Modification: Step forward instead (easier) / Add a knee raise at the top (harder).

5. Burpees

• Reps: 8-10 reps
• Sets: 3 sets
• Rest: 1 minute between sets
• Form Cue: Land softly and maintain a flat back during the push-up.
• Modification: Step back instead of jumping (easier) / Add a tuck jump at the end (harder).

6. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight and drive your knees towards your chest.
• Modification: Slow down the pace (easier) / Increase speed and duration to 45 seconds (harder).

7. Glute Bridges

• Reps: 15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Perform with one leg raised (harder).

8. Side Plank

• Duration: 20 seconds per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Drop your bottom knee for support (easier) / Raise your top leg (harder).

9. Bicycle Crunches

• Reps: 15 reps per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your lower back pressed into the floor.
• Modification: Perform slow and controlled (easier) / Increase speed (harder).

10. Jump Rope (or simulated jumps)

• Duration: 1 minute
• Sets: 3 sets
• Rest: 1 minute between sets
• Form Cue: Keep your elbows close to your body while rotating the wrists.
• Modification: March in place (easier) / Increase duration to 1.5 minutes (harder).

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to recover:

1. Child's Pose - 1 minute
2. Standing Forward Bend - 1 minute
3. Seated Hamstring Stretch - 1 minute per leg
4. Deep Breathing - 1 minute

Complete in: 25-30 minutes including warm-up and cool-down.

Conclusion

These full-body workouts are designed to fit into your busy schedule while effectively boosting your energy levels. Aim to incorporate these routines 3 times a week, allowing for rest days in between. As you progress, consider increasing reps, sets, or workout durations for added challenge.

For personalized coaching with real-time feedback, consider HipTrain’s live 1-on-1 sessions with certified trainers. Enhance your workout experience and stay energized throughout your busy day!