Best vs. Worst Exercises for Full Body Workouts: What You Need to Know

Finding effective full body workouts can be challenging, especially when trying to balance time, space, and equipment constraints. Whether you're a busy professional or simply looking to optimize your fitness routine, knowing which exercises yield the best results can save you time and effort. In this guide, we’ll break down the best and worst exercises for full body workouts, helping you maximize your gains and avoid common pitfalls.

Quick Stats

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: No equipment required; optional light dumbbells (5-10 lbs)
• Difficulty: Beginner-friendly to Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 Minutes)

1. Jumping Jacks: 1 minute
   • Form Cue: Keep your arms straight and jump wide, landing softly.
2. Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
   • Form Cue: Keep your core tight and arms parallel to the ground.
3. Bodyweight Squats: 1 minute
   • Form Cue: Push your hips back and keep your chest up.
4. High Knees: 1 minute
   • Form Cue: Drive your knees up to hip level quickly.
5. Torso Twists: 1 minute
   • Form Cue: Keep your hips facing forward while twisting your upper body.

Best Exercises for Full Body Workouts

1. Burpees

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Jump high and land softly, keeping your core tight.
• Modification: Step back instead of jumping back.

2. Squat to Press (with dumbbells)

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top of the press.
• Modification: Perform without weights.

3. Push-Ups

• Reps: 10-15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Do knee push-ups.

4. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your shoulders over your wrists and drive your knees towards your chest.
• Modification: Slow down the pace for a less intense version.

5. Plank

• Duration: 30-45 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Maintain a straight line from head to heels.
• Modification: Drop to your knees.

Worst Exercises for Full Body Workouts

1. Sit-Ups

• Why to Avoid: They primarily target the abs and can strain the lower back.

2. Behind-the-Neck Press

• Why to Avoid: This can put unnecessary stress on the shoulders and neck.

3. Leg Extensions

• Why to Avoid: Isolates the quadriceps but neglects other muscle groups, not effective for full body.

4. Crunches

• Why to Avoid: Like sit-ups, they focus too much on the abs and can lead to poor posture.

5. Lateral Raises (without proper form)

• Why to Avoid: Can lead to shoulder injuries if done incorrectly, especially with heavy weights.

Cool-Down (3-5 Minutes)

1. Standing Forward Bend: 1 minute
   • Form Cue: Relax your neck and let your arms hang.
2. Cat-Cow Stretch: 1 minute
   • Form Cue: Move slowly, focusing on your breath.
3. Child's Pose: 1-2 minutes
   • Form Cue: Reach your arms forward and ground your hips.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |---------------------------|---------------|------|-----------| | Burpees | 10 reps | 3 | 45 seconds| | Squat to Press | 12 reps | 3 | 45 seconds| | Push-Ups | 10-15 reps | 3 | 45 seconds| | Mountain Climbers | 30 seconds | 3 | 30 seconds| | Plank | 30-45 seconds | 3 | 30 seconds|

Conclusion and Next Steps

Now that you understand the best and worst exercises for full body workouts, you can make informed decisions about your fitness routine. Focus on incorporating the best exercises into your regimen while avoiding the ineffective ones. Aim to complete this workout 3 times a week, allowing for rest days in between.

For continued progress, consider gradually increasing your reps or adding weights as you become stronger. If you want personalized guidance and real-time feedback, check out HipTrain’s 1-on-1 video training sessions.