A firm bottom, beautiful legs and a visible six-pack - who doesn't want that? In order to achieve our fitness goals and get our bodies in top shape, we need to exercise regularly - we all know that. Monday legs, Tuesday back-chest, etc. – everyone who goes to the gym knows the end of the song. Training splits are undoubtedly super effective, but they are also quite time-consuming and motivation often falls by the wayside. We would hate to spend every evening in the gym, especially in summer. Luckily, we have to, because a quick, full-body workout can be just as effective and challenging. Would you like to use as many muscle groups as possible in the shortest possible time? Then you've come to the right place! So that you can spend more time with your loved ones, we have done some research for you and put together the best full-body exercises. Whether with or without weights for home workouts – there is something for everyone!
What is a full body workout and what benefits does it offer?
Although today we are talking about thebest whole bodyExercises will speak, that is actually only half the truth. Actually, there is no exercise that uses absolutely all the muscles in our body at the same time. The goal of a full-body workout is to train the basic muscles and all large muscle groups such as legs, back, shoulders, chest and buttocks. Most exercises combine strength and endurance training in one movement, which in turn stimulates fat burning. One of the biggest benefits of full-body exercises is that the workout typically lasts 30-45 minutes. The weekly planning is also quite flexible and if you don't have the time or the energy to exercise, you can easily catch up on the session the next day.
Who is a full-body workout suitable for?
Whether you're new to the fitness world or have been training for several years, absolutely anyone can incorporate full-body exercises into their fitness routine. Since beginners usually have very weak muscles, they would be best advised to start with a full-body workout. If you have experience, you can increase the difficulty by adding weights and performing the exercises at a higher intensity.
Do you want to tone your body and build muscle, but don't feel like going to crowded gyms? Then you would be in good hands with the following full-body exercises without weights. Bodyweight training can be just as effective and strenuous and can easily be done anywhere. Finally, the more muscle groups are active, the more energy we use. A full-body workout without weight is ideal for stimulating fat burning and muscle building at the same time. And here are the best full-body, no-weights exercises to include in your workout routine.
Bodyweight squats
Squats are undoubtedly one of the best full-body exercises without weights and should be an integral part of every workout routine. Although the classic squat is considered more of a lower body exercise, in addition to your legs and butt, you also use your lower back and abdominal muscles. To get the most out of your workout, clean technique is essential. So that youthe most common squats mistakesIf you don't do it, we'll quickly explain to you how to do the squat correctly.
- Stand with your feet hip-width apart and tense your abdominal muscles.
- Slowly lower your body down until you reach a 90 degree angle and hold the position for a few seconds.
- Exhale and slowly push your upper body upwards.
- To increase the difficulty, do the exercise with a resistance band or increase the intensity.
Burpees performing
Yes, yes – we know. Burpees are a true love-hate relationship and there is hardly anyone who enjoys doing burpees. However, we burn a lot of calories and use all important muscle groups at the same time. So it's no wonder that burpees are also one of the best full-body exercises without weights. And this is how burpees are done correctly:
- Stand with your feet shoulder-width apart.
- Squat deeply and place your hands on the floor in front of your feet.
- Jump your feet back at the same time and do a push-up.
- Then jump your feet forward again into a squat and stand up.
- The exercise can be quite tough, especially for newbies. Here's a burpee variation for beginners: Simply leave out the jump and push-up and instead go into the classic plank position at the bottom.
Hampelman
Although the jumping jacks are often ridiculed by professionals as an exercise, you'll start to sweat a lot after just a few minutes. The intense jumps stimulate fat burning and the movement simultaneouslyLegs, butt, thighs, arms and torso trained. And this is how you do jumping jacks correctly:
- Stand upright and keep your feet directly next to each other.
- Then jump quickly and spread your legs to the sides while raising your arms to the sides above your head.
- Hop back to the starting position and repeat the movement several times as intensively as possible.
- To increase the difficulty, combine jumping jacks with squats.
The best full-body exercises: push-ups and planks
Super effective, versatile and very strenuous – of course the push-up and plank cannot be missing from our list of the best full-body exercises without weights. In addition to the upper body, the abdominal muscles as well as the legs and buttocks are also trained. For more variety during training and to increase the level of difficulty, you can do different push-ups and exercises as desiredShelf Variantstry.
The best full body exercises with weights
You go to the gym regularly or have your ownHome gym set up? Then you should definitely add the following full-body weight exercises to your training routine.
Deadlift execution
The deadlift is undoubtedly one of the best full-body weight exercises and should be an integral part of every training plan. You train all the important muscles in your lower back while also working your butt and thighs. The stomach also remains tense during execution and is also trained. In order to prevent possible injuries, correct deadlift execution is the be-all and end-all. Here's how to do it correctly:
- Position the barbell on the floor in front of you and directly over your midfoot.
- Stand with your feet shoulder-width apart and hold the barbell shoulder-width apart with an overhand grip.
- Then bend your upper body forward so that your shoulders are slightly in front of the bar.
- Bend your knees slightly and pull your shoulder blades back and down.
- Bring the barbell to hip height in a controlled manner and push your pelvis forward.
- Slowly lower the weight back to the floor with your back straight and repeat again.
- When performing this, ensure that your back remains straight and your head remains in a natural extension of the spine.
Kettlebell Swings
Kettlebell swings are also an excellent full-body exercise to train your stomach, buttocks, thighs, back, shoulders and forearms at the same time. And here are short instructions on how to do it correctly.
- Stand with your feet hip-width apart and hold the kettlebell with an overhand grip with both hands.
- Point your feet slightly outwards.
- Lift the kettlebell vigorously into the air while simultaneously stretching your knees and tensing your butt.
- Then take a deep breath, push your bottom back and bring your upper body back down at the hips.
- When performing the exercise, make sure that your back remains straight and that the power of the exercise only comes from the hips.
Full body exercises with weights: lunges with shoulder presses
Lunges with shoulder presses are the perfect exercise to train your upper and lower body at the same time and really work up a sweat! As a plus, you will also improve your balance and coordination. How to do it right:
- Stand upright and hold the dumbbells at your shoulders.
- Take a large step forward and lower your body until your knee forms a 90-degree angle to the floor.
- Slowly bring your body up and at the same time press the dumbbells over your head.
- Repeat the movement with the other leg.
