The Best vs Worst Full Body Exercises: What You Should Know

Finding effective full body exercises can be a challenge, especially when you're short on time or space. With so many options available, how do you determine which exercises are truly beneficial and which ones might not give you the results you’re looking for? In this guide, we’ll break down the best and worst full body exercises based on effectiveness, safety, and practicality.

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

Warm-Up (5 Minutes)

Before diving into your workout, it's crucial to get your body ready. Perform each movement for 1 minute:

1. Arm Circles - Stand tall and make small circles with your arms, gradually increasing the size.
2. Bodyweight Squats - Stand shoulder-width apart and lower your body as if sitting back into a chair, then rise.
3. High Knees - Jog in place, bringing your knees up to hip level.
4. Torso Twists - Stand with feet shoulder-width apart and twist your torso side to side.
5. Leg Swings - Hold onto a wall or chair for balance and swing one leg forward and backward, then switch.

Best Full Body Exercises

Here are some of the most effective full body exercises you can incorporate into your routine:

1. Burpees

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Jump explosively at the top and land softly.
• Modification: Step back instead of jumping for an easier version.

2. Push-Up (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: Perform on your knees for an easier version.

3. Dumbbell Squat to Press

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top of the lift.
• Modification: Perform without weights for an easier version.

4. Plank to Shoulder Tap

• Reps: 10 taps per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your hips stable as you tap your shoulder.
• Modification: Drop to your knees for an easier version.

5. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Drive your knees toward your chest quickly but keep your core tight.
• Modification: Slow down the pace for an easier version.

Worst Full Body Exercises

While some exercises are effective, others may not be worth your time due to safety concerns or ineffectiveness.

1. Behind-the-Neck Press

• Why It's Bad: Places unnecessary strain on the shoulders and neck.

2. Leg Press Machine

• Why It's Bad: Limits your range of motion and can lead to imbalances.

3. Sit-Ups

• Why It's Bad: Can strain your back and neck without effectively engaging the core.

4. Kipping Pull-Ups

• Why It's Bad: Often leads to poor form and increased risk of injury.

5. Russian Twists with Weight

• Why It's Bad: Can put excessive strain on the lower back if not done correctly.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |--------------------------------|---------------|------|--------------| | Burpees | 10 reps | 3 | 45 seconds | | Push-Up (Standard or Knee) | 12 reps | 3 | 45 seconds | | Dumbbell Squat to Press | 10 reps | 3 | 45 seconds | | Plank to Shoulder Tap | 10 taps/side | 3 | 30 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds |

Cool-Down (3-5 Minutes)

Finish your workout with these stretches, holding each for 30 seconds:

1. Child’s Pose - Kneel and sit back on your heels, stretching your arms forward.
2. Chest Stretch - Stand tall and clasp your hands behind your back, lifting your arms slightly.
3. Quadriceps Stretch - Stand on one leg, pulling your opposite foot toward your glutes.
4. Hamstring Stretch - Sit on the ground, extend one leg, and reach for your toes.

Conclusion

Incorporating effective full body exercises into your routine can enhance your fitness journey, while avoiding ineffective ones can save you time and prevent injury. Aim to perform this workout 2-3 times per week, allowing rest days in between. As you progress, consider increasing weights or reps to continue challenging yourself.

If you're looking for personalized coaching to improve your form and effectiveness in workouts, consider trying a session with a certified trainer.