Full Body Workouts: Bodyweight vs Weights – Which is Best?

In today's fast-paced world, busy professionals often struggle to squeeze in effective workout sessions. With limited time, the choice between bodyweight exercises and weights can feel overwhelming. Which method offers the best results for your full-body workout? Let’s break it down.

Quick Stats Box

• Total Time: 30 minutes
• Equipment Needed: None for bodyweight; light dumbbells (5-10 lbs) optional for weights
• Difficulty Level: Beginner-friendly to Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 Minutes)

1. Arm Circles: 30 seconds forward, 30 seconds backward
2. Leg Swings: 30 seconds each leg
3. Torso Twists: 1 minute
4. High Knees: 1 minute
5. Bodyweight Squats: 1 minute (slow tempo, 2 seconds down, 1 second pause, 2 seconds up)

Bodyweight Full Body Workout

Exercise List

1. Push-Ups (Standard or Knee)

   • Reps: 12 reps
   • Sets: 3 sets
   • Rest: 45 seconds between sets
   • Form Cue: Keep your body in a straight line from head to heels.
   • Modification: Drop to knees for an easier version; elevate feet for a harder version.

2. Bodyweight Squats

   • Reps: 15 reps
   • Sets: 3 sets
   • Rest: 45 seconds between sets
   • Form Cue: Push through your heels and squeeze your glutes at the top.
   • Modification: Use a chair for assistance; add jump squats for extra intensity.

3. Plank to Shoulder Taps

   • Duration: 30 seconds
   • Sets: 3 sets
   • Rest: 45 seconds between sets
   • Form Cue: Engage your core to prevent hip rotation.
   • Modification: Drop to your knees; hold a plank for longer duration.

4. Burpees (Standard or Half)

   • Reps: 10 reps
   • Sets: 3 sets
   • Rest: 60 seconds between sets
   • Form Cue: Land softly and keep your chest up.
   • Modification: Step back instead of jumping; add a push-up for more challenge.

5. Lunges (Forward or Reverse)

   • Reps: 10 reps each leg
   • Sets: 3 sets
   • Rest: 45 seconds between sets
   • Form Cue: Keep your front knee over your ankle.
   • Modification: Hold onto a wall for balance; add weights for extra resistance.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |------------------------------|---------------|------|-------------|--------------------------------------| | Push-Ups | 12 reps | 3 | 45 seconds | Knee Push-Ups / Elevated Feet | | Bodyweight Squats | 15 reps | 3 | 45 seconds | Assisted Squats / Jump Squats | | Plank to Shoulder Taps | 30 seconds | 3 | 45 seconds | Knee Plank / Extended Plank | | Burpees | 10 reps | 3 | 60 seconds | Step Back Burpees / Add Push-Up | | Lunges | 10 each leg | 3 | 45 seconds | Wall-Assisted Lunges / Weighted Lunges|

Weights Full Body Workout

Exercise List

1. Dumbbell Bench Press

   • Reps: 12 reps
   • Sets: 3 sets
   • Rest: 45 seconds between sets
   • Form Cue: Keep elbows at a 45-degree angle from your body.
   • Modification: Use lighter weights; perform on the floor instead of a bench.

2. Dumbbell Deadlifts

   • Reps: 12 reps
   • Sets: 3 sets
   • Rest: 45 seconds between sets
   • Form Cue: Keep your back straight and hinge at the hips.
   • Modification: Use one dumbbell; increase weight for more challenge.

3. Dumbbell Shoulder Press

   • Reps: 12 reps
   • Sets: 3 sets
   • Rest: 45 seconds between sets
   • Form Cue: Press straight up without arching your back.
   • Modification: Perform seated; reduce weight for a lighter option.

4. Dumbbell Rows

   • Reps: 12 reps
   • Sets: 3 sets
   • Rest: 45 seconds between sets
   • Form Cue: Keep your elbow close to your body as you pull.
   • Modification: Use one arm at a time; increase weight for added difficulty.

5. Dumbbell Squats

   • Reps: 15 reps
   • Sets: 3 sets
   • Rest: 45 seconds between sets
   • Form Cue: Hold the dumbbells at shoulder height for balance.
   • Modification: Use no weights; add more weights for greater resistance.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |------------------------------|---------------|------|-------------|--------------------------------------| | Dumbbell Bench Press | 12 reps | 3 | 45 seconds | Lighter Weights / Floor Press | | Dumbbell Deadlifts | 12 reps | 3 | 45 seconds | One Dumbbell / Increased Weight | | Dumbbell Shoulder Press | 12 reps | 3 | 45 seconds | Seated Press / Lighter Weights | | Dumbbell Rows | 12 reps | 3 | 45 seconds | One Arm at a Time / Increased Weight | | Dumbbell Squats | 15 reps | 3 | 45 seconds | No Weights / More Weights |

Cool-Down (3-5 Minutes)

1. Child’s Pose: 1 minute
2. Standing Forward Fold: 1 minute
3. Seated Hamstring Stretch: 30 seconds each leg
4. Shoulder Stretch: 30 seconds each arm

Conclusion

Both bodyweight and weights have their advantages. Bodyweight exercises are perfect for quick workouts without the need for equipment, while weights can enhance muscle building and strength. Depending on your goals, you may choose to alternate between both methods for a well-rounded routine.

For optimal results, aim to incorporate these workouts 3x per week with rest days in between. If you’re looking to advance your training, consider adding resistance bands or heavier weights as you progress.

Ready to take your workouts to the next level?