Best vs. Worst Exercises for Full Body Workouts: Which Should You Choose?

Finding the right exercises for your full body workout can be overwhelming, especially when you’re short on time and space. With so many options available, how do you know which exercises will deliver results and which ones might be wasting your precious minutes? In this guide, we’ll break down the best and worst exercises for full body workouts, so you can maximize your efficiency and effectiveness.

Quick Stats Box:

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

Warm-Up (5 minutes)

A proper warm-up prepares your muscles and joints for a workout, reducing the risk of injury.

1. Jumping Jacks: 1 minute
   • Form Cue: Keep your arms straight and jump wide enough to engage your core.
2. Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
   • Form Cue: Keep your shoulders relaxed and move through a full range of motion.
3. Bodyweight Squats: 1 minute
   • Form Cue: Keep your chest up and knees behind your toes.
4. High Knees: 1 minute
   • Form Cue: Drive your knees up towards your chest while maintaining a quick pace.
5. Torso Twists: 1 minute
   • Form Cue: Keep your hips facing forward while twisting your torso side to side.

Best Exercises for Full Body Workouts

Here’s a list of effective exercises that can provide a comprehensive full body workout.

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|------------|--------|----------------|---------------------------------|----------------------------------| | Push-Ups (Incline) | 10-12 reps | 3 sets | 45 seconds | Keep your body in a straight line from head to heels. | Do on knees for an easier version. | | Squats | 12-15 reps | 3 sets | 45 seconds | Squeeze your glutes at the top. | Use a chair for support. | | Plank | 30 seconds | 3 sets | 45 seconds | Maintain a straight line from head to heels. | Drop to your knees for an easier version. | | Bent Over Dumbbell Row| 10-12 reps | 3 sets | 45 seconds | Keep your back flat and pull to your waist. | Use no weights for an easier version. | | Burpees | 8-10 reps | 3 sets | 1 minute | Jump explosively and land softly. | Step back instead of jumping. |

Worst Exercises for Full Body Workouts

Certain exercises may not be the most effective for full body workouts, particularly for busy professionals. Here’s what to avoid:

• Sit-Ups: Often ineffective for core strength and can strain the back.
• Leg Extensions: Isolated movement that neglects functional movement patterns.
• Behind-the-Neck Shoulder Press: Risks shoulder injuries and requires good flexibility.
• Crunches: Provide minimal benefit for core strength and can lead to lower back discomfort.

Cool-Down (3-5 minutes)

Cooling down helps your body transition back to a resting state.

1. Child’s Pose: 1 minute
   • Form Cue: Sit back on your heels and stretch your arms forward.
2. Standing Forward Bend: 1 minute
   • Form Cue: Keep your knees slightly bent and let your upper body hang.
3. Seated Hamstring Stretch: 1 minute (30 seconds per leg)
   • Form Cue: Keep your back straight while reaching for your toes.

Complete in: 25-30 minutes

Conclusion

When it comes to full body workouts, focus on compound movements that engage multiple muscle groups efficiently. Avoid exercises that isolate muscles or pose a higher risk of injury. Incorporate the best exercises listed above to maximize your workout in a limited time and space.

For personalized coaching that includes real-time feedback and adjustments to your form, consider HipTrain’s live 1-on-1 sessions with certified trainers.