Full body workout

Whether your goal is to build muscle, manage your weight, or simply improve your overall health and fitness level, a full body workout is one of the best ways to achieve results! By working all muscle groups in one go, you’ll get an effective workout that will really get your heart rate pumping. 

In this blog, we explore exactly what a full body workout is, the major benefits that come with it, how long a full body workout should be and even a quick 10 minute full body workout you can take away to help you get started. 

Jump to:

●      What is a full body workout?

●      What are the benefits of a full body workout?

●      How long should a full body workout be?

●      How to structure a full body workout

●      10 minute full body workout

●      Where's the best gym near me?

What is a full body workout?

A full body workout is a type of exercise routine that targets all the major muscle groups in one session. It typically includes exercises for the upper body, lower body, and core.

This type of workout is efficient because it engages multiple muscle groups simultaneously, providing a comprehensive workout for your entire body. Some common exercises in a full body workout include squats, lunges, push-ups, rows, and planks. It's a great way to improve your strength, endurance, and overall fitness.

What are the benefits of a full body workout?

There are multiple benefits that come with a full body workout. This can include: 

1)     Improving overall strength and muscle tone by targeting all major muscle groups.

2)     It can enhance cardiovascular fitness, boost metabolism, and aid in weight loss since you engage multiple muscle groups in one session.

3)     Helps improve coordination, balance, and flexibility.

4)     They are versatile and can be adapted to different fitness levels and goals.

Overall, incorporating full body workouts into your routine can lead to a well-rounded and effective fitness regime that’ll make you feel great.

How long should a full body workout be?

Usually, a well-rounded full-body workout can range anywhere from 10 minutes to 1.5 hours. 

However, the duration of a full-body workout can vary depending on several factors like your fitness level, goals, desired intensity level, and the specific exercises included.

You should allow enough time to warm-up and include a variety of exercises targeting different muscle groups with sufficient rest between sets, as well as cooling-down/stretching at the end.

For beginners or those new to exercise, we’d recommend starting with shorter sessions around 30-45 minutes as this can be more manageable and gradually increasing duration and intensity as fitness levels improve. 

For more advanced individuals or athletes with specific training goals, longer sessions may be necessary to cover all muscle groups thoroughly and incorporate more complex exercises or additional sets and repetitions.

Ultimately, the key is to tailor the workout duration to individual fitness goals, ensuring each session is balanced, challenging, and allows for proper recovery. For the best results, making sure you’re listening to your body's cues and adjusting your routine accordingly to avoid overtraining.

How to structure a full body workout?

The easiest way to structure a full body workout is to focus on the different muscles and understand exercises to do/complete per muscle group.

These are:

1)     Abdominals

2)     Chest

3)     Legs

4)     Arms

5)     Back

By incorporating exercises that target these muscle groups this will help increase your balance and stability. Exercises like planks or lunges and finishing with a cooldown that includes stretching can improve flexibility and aid in muscle recovery. 

It’s important to listen to your body, making sure you adjust weights and repetitions based on your fitness level and goals, aiming for progression over time by increasing resistance or intensity as strength improves.

Getting started with a 10-minute full body workout

To get you started, we’ve created a quick 10-minute full body workout routine that covers all the basics and allows you to scale up or down as needed. 

Perform each exercise for 45 seconds and then take a 15 second rest and repeat the circuit twice. Take rests as required - listen to your body. 

Squats – and how to do them

1.     Start by standing with your feet slightly wider than shoulder-width apart, toes pointing slightly outward.

2.     Keep your back straight, chest up, and engage your core muscles.

3.     Lower your body by bending your knees and hips simultaneously, as if you're sitting back into an imaginary chair.

4.     Aim to lower yourself until your thighs are at least parallel to the floor, ensuring your knees track over your toes and do not cave inward. Keep your weight on your heels and maintain a strong posture throughout.

5.     Push through your heels to return to the starting position, squeezing your glutes at the top. 

Repeat for desired repetitions, focusing on controlled movements and maintaining proper form to avoid strain (don’t rush it – slow and steady is far more impactful).

Bicycle crunches

Follow our step-by-step guide on how to perform a bicycle crunch:

1.     Lie flat on your back with your hands placed lightly behind your head, elbows out to the sides.

2.     Lift your legs off the ground and bend them at a 90-degree angle.

3.     Engage your core muscles to lift your shoulder blades off the floor, bringing your right elbow towards your left knee while simultaneously straightening your right leg.

4.     At the same time, twist your torso so your left elbow moves towards your right knee, mimicking a pedalling motion.

5.     Alternate sides in a smooth, controlled manner, exhaling as you crunch and inhaling as you return to the starting position. 

Aim for a rhythmic motion and ensure your lower back stays pressed against the floor throughout the exercise to avoid strain. 

Repeat as many times as you like or perhaps time intervals, focusing on maintaining proper form and engaging your core effectively. 

Side planks (with rotations)

It’s easier than it looks! Here’s how to do a side plank:

1.     Start by lying on your side with your legs extended and feet stacked on top of each other.

2.     Prop yourself up on your bottom elbow, which should be directly under your shoulder.

3.     Lift your hips off the ground, creating a straight line from your head to your feet.

4.     Engage your core muscles and hold this position, ensuring your body remains aligned and your hips don't sag towards the floor.

5.     Your top arm can be placed on your hip, extended towards the ceiling, or supported on the ground for balance. 

Hold the side plank for the desired amount of time, typically aiming for 15-60 seconds depending on your strength and endurance. Switch sides and repeat.

Tip: Focus on maintaining stability and avoid letting your hips drop or rotate during the exercise to maximise effectiveness.

Burpees

One of the more physically demanding exercises in a full body workout, but absolutely worth it for the benefits to your health and fitness levels.

Here’s how to get started with burpees:

1.     Stand with your feet shoulder-width apart.

2.     Lower yourself into a squat position, placing your hands on the floor in front of you.

3.     Kick your feet back into a plank position, keeping your arms extended.

4.     Perform a push-up, bending your elbows and lowering your chest towards the floor.

5.     Push through your palms to return to the plank position.

6.     Jump your feet back towards your hands, landing softly in a squat position.

7.     Explosively jump upwards with your arms raised overhead.

8.     Land softly and immediately lower back into the squat position to begin the next repetition. 

For best results: Maintain a steady pace and focus on proper form throughout, ensuring each movement flows smoothly into the next. 

Up and down plank

You may have seen others performing a plank before, and that’s because they work wonders for your core and other muscles. To perform an “up and down” plank:

1.     Start in a plank position on your forearms, with your elbows directly beneath your shoulders and your body forming a straight line from head to heels.

2.     Engage your core muscles and maintain stability throughout.

3.     From this position, press up onto one hand at a time, straightening your arm while keeping your body in a plank position.

4.     Place your hands back onto the floor one at a time, returning to the forearm plank position.

5.     Alternate between pressing up and lowering down with each arm, keeping your hips stable and minimising rotation in your torso.

Continue this up and down motion for however many reps you’d like or try timing your intervals to give you a target to go after, focusing on maintaining proper form and control throughout the exercise.

Adjust the pace and intensity based on your fitness level, aiming for a smooth transition between forearm and extended arm positions.

Sit-ups

One of the world’s most well-known exercises! Here’s how to do a sit-up:

1.     To perform a sit-up, lie on your back with your knees bent and feet flat on the floor.

2.     Place your hands either crossed over your chest or gently touching your temples with elbows pointing outward.

3.     Engage your core muscles as you exhale and lift your upper body off the floor, leading with your chest towards your knees.

4.     Keep your feet firmly planted on the ground.

5.     Continue to lift until your torso is perpendicular to the floor or until you feel a contraction in your abdominal muscles.

6.     Inhale as you slowly lower your upper body back down to the starting position, maintaining control and keeping your lower back in contact with the floor throughout the movement.

Repeat for desired repetitions, focusing on using your abdominal muscles to lift rather than momentum, and avoid pulling on your neck with your hands. You’ve got this!

Where can I get a full body gym workout?

The beauty of a full body workout is that you can do it almost anywhere – but having a dedicated space that’s full of amazing gym equipment that you can bring into your workout is always great for taking your health and fitness to the next level.

Our leisure facilities span across 90 locations in the UK. We’re passionate about helping you stay physically active and emotionally engaged in fitness, wellbeing and sport – however that may look to you. We’ve got all the right facilities for you to nail your first (or hundredth) full body workout!

Find your nearest gym with us today.