How to Master Full Body Workouts in Just 4 Weeks

Finding time to fit in a comprehensive workout can be challenging, especially for busy professionals juggling work and personal commitments. Full body workouts are a great solution, but many struggle with how to effectively integrate them into a tight schedule. If you want to maximize your time and results, this guide will help you master full body workouts in just 4 weeks.

Quick Stats:

• Total Time: 20-30 minutes per session
• Equipment Needed: Yoga mat required, light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Week 1: Establishing a Foundation

Warm-Up (5 minutes)

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

Full Body Workout

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |---------------------|-------------|------|---------------|----------------------------------------|---------------------------------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | Keep chest up and knees behind toes | Squat to a chair | | Push-Ups | 10 reps | 3 | 45 seconds | Keep body in a straight line | Knee push-ups | | Plank | 30 seconds | 3 | 45 seconds | Squeeze glutes and keep hips level | Incline plank against a wall | | Glute Bridges | 15 reps | 3 | 45 seconds | Squeeze at the top for 2 seconds | Single-leg bridge | | Superman | 12 reps | 3 | 45 seconds | Lift arms and legs simultaneously | Lift one arm/leg at a time |

Cool-Down (3-5 minutes)

1. Child’s Pose: 1 minute
2. Cobra Stretch: 1 minute
3. Seated Forward Bend: 1 minute

Complete in: 20-30 minutes

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Week 2: Building on the Basics

Warm-Up (5 minutes) Repeat Week 1 warm-up.

Full Body Workout

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |---------------------|-------------|------|---------------|----------------------------------------|---------------------------------------| | Jump Squats | 10 reps | 3 | 45 seconds | Land softly, absorbing impact | Regular bodyweight squats | | Incline Push-Ups | 12 reps | 3 | 45 seconds | Keep elbows close to the body | Wall push-ups | | Side Plank | 20 seconds (each side) | 3 | 45 seconds | Stack feet and keep hips elevated | Drop the lower knee | | Reverse Lunges | 10 reps (each leg) | 3 | 45 seconds | Step back, keeping front knee behind toes | Forward lunges | | Bicycle Crunches | 15 reps (each side) | 3 | 45 seconds | Keep lower back pressed into the mat | Regular crunches |

Cool-Down (3-5 minutes) Repeat Week 1 cool-down.

Complete in: 20-30 minutes

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Week 3: Increasing Intensity

Warm-Up (5 minutes) Repeat Week 1 warm-up.

Full Body Workout

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |---------------------|-------------|------|---------------|----------------------------------------|---------------------------------------| | Burpees | 8 reps | 3 | 45 seconds | Jump up explosively, land softly | Step back instead of jumping | | Decline Push-Ups | 8 reps | 3 | 45 seconds | Keep body straight, lower chest to ground | Regular push-ups | | Plank Jacks | 12 reps | 3 | 45 seconds | Jump feet out and in, keeping core tight | Step feet out one at a time | | Curtsy Lunges | 10 reps (each leg) | 3 | 45 seconds | Keep front knee aligned with ankle | Regular lunges | | Russian Twists | 15 reps (each side) | 3 | 45 seconds | Keep back straight, twist from the waist | Feet on the ground |

Cool-Down (3-5 minutes) Repeat Week 1 cool-down.

Complete in: 20-30 minutes

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Week 4: Mastery and Endurance

Warm-Up (5 minutes) Repeat Week 1 warm-up.

Full Body Workout

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |---------------------|-------------|------|---------------|----------------------------------------|---------------------------------------| | Tuck Jumps | 10 reps | 3 | 45 seconds | Pull knees to chest, land softly | Regular jump squats | | Diamond Push-Ups | 8 reps | 3 | 45 seconds | Hands close together in a diamond shape | Standard push-ups | | Plank to Push-Up | 10 reps | 3 | 45 seconds | Rotate through hands, keeping hips stable | Drop to knees | | Lateral Lunges | 10 reps (each side) | 3 | 45 seconds | Keep opposite leg straight | Step to the side without a deep lunge | | V-Ups | 12 reps | 3 | 45 seconds | Reach for toes, engage core | Bent knee variation |

Cool-Down (3-5 minutes) Repeat Week 1 cool-down.

Complete in: 20-30 minutes

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Conclusion

Congratulations! After 4 weeks, you should feel stronger and more confident in your full body workouts. Continue to challenge yourself by increasing intensity or adding weights. Aim to maintain this routine 3 times a week with rest days in between to allow your muscles to recover.

Consider progressing to more advanced variations of these exercises or increasing the number of sets and reps. For personalized coaching with real-time feedback, check out our offerings: