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

Finding the right full body workout can be daunting, especially for busy professionals who are short on time. The internet is flooded with options, but not all workouts are created equal. Some may leave you feeling energized and accomplished, while others might lead to frustration or even injury. In this guide, we’ll explore the best and worst full body workouts, helping you make informed choices that fit your lifestyle and fitness goals.

Quick Stats Box

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

Warm-Up (5 Minutes)

Start with a dynamic warm-up to prepare your muscles and joints:

1. Arm Circles - 30 seconds (15 seconds forward, 15 seconds backward)
2. Leg Swings - 30 seconds (15 seconds each leg)
3. Torso Twists - 1 minute
4. High Knees - 1 minute
5. Bodyweight Squats - 1 minute (slow and controlled)

Best Full Body Workouts

Here are some effective full body workouts that maximize efficiency:

1. Bodyweight Circuit

• Push-Ups (or Knee Push-Ups)

  • Reps: 10-15
  • Sets: 3 sets
  • Rest: 30 seconds
  • Form Cue: Keep your body in a straight line from head to heels.
  • Modification: Drop to knees for an easier version.

• Squats

  • Reps: 15-20
  • Sets: 3 sets
  • Rest: 30 seconds
  • Form Cue: Push through your heels and keep your chest up.
  • Modification: Use a chair for support if needed.

• Plank

  • Duration: 30-45 seconds
  • Sets: 3 sets
  • Rest: 30 seconds
  • Form Cue: Engage your core and avoid sagging hips.
  • Modification: Drop to knees for an easier version.

2. Dumbbell Full Body Workout (Optional)

• Dumbbell Deadlifts

  • Reps: 12-15
  • Sets: 3 sets
  • Rest: 45 seconds
  • Form Cue: Keep dumbbells close to your body and hinge at the hips.

• Dumbbell Shoulder Press

  • Reps: 10-12
  • Sets: 3 sets
  • Rest: 45 seconds
  • Form Cue: Press up with control, keeping your elbows slightly in front of your body.

• Dumbbell Lunges

  • Reps: 10-12 each leg
  • Sets: 3 sets
  • Rest: 45 seconds
  • Form Cue: Step forward and lower your back knee towards the ground.

3. High-Intensity Interval Training (HIIT)

• Burpees

  • Duration: 30 seconds
  • Sets: 3 sets
  • Rest: 1 minute
  • Form Cue: Jump explosively from a squat position, land softly.
  • Modification: Step back instead of jumping.

• Mountain Climbers

  • Duration: 30 seconds
  • Sets: 3 sets
  • Rest: 1 minute
  • Form Cue: Keep your core tight and drive your knees towards your chest.

Worst Full Body Workouts

Avoid these ineffective or potentially harmful workouts:

1. Overly Complicated Routines

• Example: Workouts that require a myriad of equipment and complex movements can lead to confusion and injury. Stick to simpler exercises that you can perform with proper form.

2. Excessive Volume

• Example: A routine that demands 100+ reps of each exercise without adequate rest can lead to burnout. Aim for quality over quantity.

3. Neglecting Recovery

• Example: Workouts that don't include rest days or cooldowns can lead to injury. Always incorporate adequate rest and recovery time.

Exercise Summary Table

| Exercise Name | Reps/Duration | Sets | Rest | Modification | |-------------------------|---------------|------|------------|------------------------------| | Push-Ups | 10-15 | 3 | 30 seconds | Knee Push-Ups | | Squats | 15-20 | 3 | 30 seconds | Chair Squats | | Plank | 30-45 seconds | 3 | 30 seconds | Knee Plank | | Dumbbell Deadlifts | 12-15 | 3 | 45 seconds | Bodyweight Deadlifts | | Dumbbell Shoulder Press | 10-12 | 3 | 45 seconds | No Weights | | Dumbbell Lunges | 10-12 each leg| 3 | 45 seconds | Static Lunges | | Burpees | 30 seconds | 3 | 1 minute | Step Back Burpees | | Mountain Climbers | 30 seconds | 3 | 1 minute | Slow Mountain Climbers |

Cool-Down (3-5 Minutes)

Finish with a gentle cool-down to aid recovery:

1. Standing Forward Bend - 1 minute
2. Seated Hamstring Stretch - 1 minute per leg
3. Child’s Pose - 1 minute

Complete in: 25-30 minutes

Conclusion

Choosing the right full body workout is key to achieving your fitness goals. Focus on effective routines that fit your schedule and can be done in limited space. Avoid overly complicated or excessive workouts that can lead to injury. With the right approach, you can stay on track and see results.

For personalized guidance and real-time feedback on your form, consider HipTrain’s 1-on-1 coaching sessions.