Full Body Workouts

Full Body Workouts vs Split Training: Which Is Better for Weight Loss?

By HipTrain Team4 min read

Full Body Workouts vs Split Training: Which Is Better for Weight Loss?

Finding the most effective workout routine for weight loss can be overwhelming, especially with so many options available. Busy professionals often struggle to fit in workouts, leading to the question: should you opt for full body workouts or split training? Understanding the differences between these two approaches can help you make the right choice for your weight loss journey in 2026.

Quick Stats Box

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

Understanding the Two Approaches

Full Body Workouts

Full body workouts engage multiple muscle groups in a single session, making them efficient for burning calories and building overall strength. They are ideal for those with limited time who want to maximize their workout effectiveness.

Pros:

  • Burns more calories in less time
  • Less frequent workouts required
  • Great for beginners or those with busy schedules

Cons:

  • May lead to fatigue if not managed properly
  • Limited focus on individual muscle groups

Split Training

Split training divides workouts into specific muscle groups, allowing for targeted strength training. This approach often requires more time commitment and is beneficial for those looking to build muscle in specific areas.

Pros:

  • Allows for focused muscle group training
  • Greater potential for muscle hypertrophy
  • Longer recovery periods for specific muscles

Cons:

  • Requires more workout days each week
  • Less efficient for calorie burning in a short time

Choosing the Right Approach for You

When deciding between full body workouts and split training, consider your goals, schedule, and preferences. If you’re focused on weight loss and have limited time, full body workouts may be the better option. However, if you're looking to build specific muscle groups and can dedicate more time to training, split training could be beneficial.

Sample Workouts

Full Body Workout Example

Warm-Up (5 minutes)

  • Jumping jacks: 1 minute
  • Arm circles: 1 minute
  • Bodyweight squats: 1 minute
  • High knees: 1 minute
  • Dynamic stretches (leg swings, torso twists): 1 minute

Workout Routine | Exercise | Reps | Sets | Rest | Form Cue | Modification | |--------------------------|-------------|------|---------------------|---------------------------------------|-----------------------------| | Bodyweight Squats | 15 reps | 3 | 45 seconds between sets | Keep chest up, lower to 90 degrees | Chair squats (sit back to a chair) | | Push-Ups (Knee Push-Ups) | 12 reps | 3 | 45 seconds between sets | Keep body straight, lower chest to floor | Wall push-ups | | Plank | 30 seconds | 3 | 45 seconds between sets | Keep body in a straight line | Knees on the ground | | Lunges | 12 reps per leg | 3 | 45 seconds between sets | Step forward, lower back knee to floor | Reverse lunges | | Glute Bridges | 15 reps | 3 | 45 seconds between sets | Squeeze glutes at the top for 2 seconds | Single-leg bridges |

Cool-Down (3-5 minutes)

  • Forward fold: 1 minute
  • Seated hamstring stretch: 1 minute
  • Child’s pose: 1 minute
  • Deep breathing: 1 minute

Complete in: Approximately 25-30 minutes

Split Training Workout Example

Warm-Up (5 minutes)

  • Light jogging or brisk walking: 2 minutes
  • Dynamic stretches (arm swings, leg swings): 3 minutes

Workout Routine (Upper Body Day) | Exercise | Reps | Sets | Rest | Form Cue | Modification | |--------------------------|-------------|------|---------------------|---------------------------------------|-----------------------------| | Dumbbell Bench Press | 12 reps | 3 | 45 seconds between sets | Lower dumbbells to chest, press straight up | Use lighter weights or do floor press | | Bent-Over Dumbbell Rows | 12 reps | 3 | 45 seconds between sets | Keep back straight, pull weights to hips | Seated rows with resistance band | | Shoulder Press | 12 reps | 3 | 45 seconds between sets | Press overhead, keep core tight | Seated shoulder press | | Tricep Dips | 10 reps | 3 | 45 seconds between sets | Keep elbows close to body | Bench dips | | Bicep Curls | 15 reps | 3 | 45 seconds between sets | Rotate wrists at the top | Hammer curls |

Cool-Down (3-5 minutes)

  • Arm cross stretch: 1 minute
  • Tricep stretch: 1 minute
  • Neck stretches: 1 minute

Complete in: Approximately 25-30 minutes

Conclusion and Next Steps

Both full body workouts and split training have their benefits for weight loss, depending on your lifestyle and fitness goals. If you’re short on time and seeking an efficient way to burn calories, full body workouts are your best bet. If you have more time to dedicate and want to build specific muscle groups, consider incorporating split training into your routine.

To further enhance your workouts, consider personalized coaching options. With live 1-on-1 sessions, you can receive real-time feedback to ensure your form is correct and maximize your workout effectiveness.

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