How to Create a Balanced Full Body Workout Routine in 4 Weeks

As a busy professional, finding time to work out can feel overwhelming, especially when trying to balance strength training, cardio, and flexibility. You may have tried various routines but felt lost or intimidated by the complexity of it all. The good news? Creating a balanced full body workout routine is not only achievable but can also be done in just four weeks!

Quick Stats

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: Yoga mat required, light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner-friendly to Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Weekly Breakdown

Week 1: Establishing the Foundation

Warm-up (5 min)

• Dynamic Arm Circles: 30 seconds forward, 30 seconds backward
• Leg Swings: 30 seconds each leg
• Torso Twists: 1 minute
• High Knees: 1 minute

Workout Routine

1. Bodyweight Squats

   • Reps: 12
   • Sets: 3
   • Rest: 45 seconds between sets
   • Form Cue: Keep your chest up and push through your heels.
   • Modification: Half squats for easier version; add dumbbells for harder version.

2. Push-Ups (Knee or Standard)

   • Reps: 10
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your body in a straight line from head to heels.
   • Modification: Perform on knees for easier; elevate feet for harder.

3. Plank

   • Duration: 30 seconds
   • Sets: 3
   • Rest: 30 seconds
   • Form Cue: Squeeze your glutes and hold your core tight.
   • Modification: Drop to your knees for easier; increase duration for harder.

4. Lunges (Forward or Reverse)

   • Reps: 10 each leg
   • Sets: 3
   • Rest: 45 seconds
   • Form Cue: Keep your front knee over your ankle.
   • Modification: Step back for easier; add torso twist for harder.

Cool-down (3-5 min)

• Child’s Pose: 1 minute
• Seated Forward Bend: 1 minute
• Cat-Cow Stretch: 1 minute

Week 2: Building Strength

Follow the same warm-up and cool-down as Week 1. Increase reps by 2 for each exercise.

Week 3: Incorporating Cardio

Add a cardio component to your routine:

• Jumping Jacks: 1 minute
• Burpees: 30 seconds
• Mountain Climbers: 30 seconds

Add these exercises between your strength sets from Week 2.

Week 4: Flexibility and Recovery

Focus on stretching and flexibility:

• Yoga Flow: 15 minutes
• Hold each pose for 30 seconds: Downward Dog, Warrior I, and Pigeon Pose.

Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |-----------------------|---------------|------|--------|-----------------------------------| | Bodyweight Squats | 12 | 3 | 45 sec | Half squats / Dumbbell squats | | Push-Ups | 10 | 3 | 45 sec | Knee push-ups / Elevated push-ups | | Plank | 30 sec | 3 | 30 sec | Knee plank / Increase duration | | Lunges | 10 each leg | 3 | 45 sec | Step back lunges / Add twist | | Jumping Jacks | 1 min | 3 | 30 sec | Step jacks for easier | | Burpees | 30 sec | 3 | 30 sec | Step back for easier | | Mountain Climbers | 30 sec | 3 | 30 sec | Slow mountain climbers |

Complete in: 25-30 minutes

Conclusion and Next Steps

Congratulations on completing your four-week journey to a balanced full body workout routine! Continue to challenge yourself by increasing reps, sets, or intensity. Consider incorporating 1-on-1 coaching for personalized feedback and motivation.