While staying active and exercising regularly is more of a year-round practice, the summer months always have us on edge when it comes to exercise and diet. Whether you want to feel good in your new bathing suit or simply stay fit during the season, time-saving full body exercises are an excellent option and will get you summer ready in no time.
Yes, they’ll save you a lot of time and, yes, they’re going to be challenging, therefore, full commitment is required in order to reap the benefits of these effective workouts.
Exercises for a Full-Body Workout
Moves that target all your muscles and get your heart rate up are key when it comes to keeping you strong and active.
1. Burpees with Push-ups
Burpees are the exercise everyone loves to hate. With your legs, core, and upper body all at work, burpees are one of the most effective exercises to put your whole body to work.
- Start in a high plank position with your shoulders stacked above your wrists and your legs straight back, in line with your shoulders. Your core will be tight and engaged.
- Bend your elbows to lower down into a push-up and push back into a high plank.
- Jump your feet towards your wrists and land gently with your feet outside your hands and wrists.
- Immediately explode into a jump and, as you jump, clap your hands above your head.
- Landing softly, return to a high plank position and repeat the exercise for about 30 seconds.
Squats are not just for your lower body but in fact, are an extremely beneficial exercise for your overall fitness. Squats can help you lose weight, build muscle, boost flexibility, and aid digestive function among the variety of benefits squatting provides to our bodies.
- Start by standing tall with your feet hip-width distance apart and your toes pointing forward. You can place your hands on your hips or wherever you feel comfortable, as you perform the exercise.
- Keeping your core tight and engaged, slowly lower down, like you would when you sit on a chair. Lower down as far as you can go without leaning your upper body forward and make sure that your knees are in place.
- Straighten your legs to come back up into a standing position to complete one rep.
- Repeat this exercise for three sets of 15 reps.
3. Boat Pose
You will always find a yoga pose squeezed in with exercises due to the strengthening, toning, and mental health boost that comes with the practice. Boat pose or Navasana will engage all the muscles in your body, especially when it comes to the core.
- Get into an easy seated position with your knees bent and your legs crossed. Lean back and lift your legs to hover above the ground to engage your core muscles.
- Extend and pump your arms out forward to tone the arms and challenge the core further. As your breathing increases, you will also increase caloric burn.
- Your neck should be relaxed and try to focus on your breathing as you continue to hold this pose while pumping your arms.
- Hold this pose for about 30 seconds.
4. Plank Reach and Rotate Lifts
Get those shoulders and abs toned and engaged during this full body exercise. Your legs and thighs will also benefit in the process.
- Get into forearm plank position and extend your right hand forward for one count.
- Slowly lower your right hand and rotate to get into a side plank with your legs and ankles stacked on top of each other.
- Lift your top leg to engage your core and increase the challenge of the exercise.
- Come back to the starting position to complete a rep and repeat the exercise as slow or fast as you want to go.
- Continue this exercise for 60 seconds.
5. Jump Lunges
Get ready to feel the burn in your legs, increase your heart rate, and put your balance to the test with jump lunges. Jump lunges are a great workout to squeeze in some cardio and get all your muscles engaged.
- Get into a lunge position with your right leg forward and your left leg behind. Your knees should be bent and your left knee should almost touch the floor.
- Explode into a jump and switch your legs so that your right leg is behind the left with your right knee close to the ground.
- Continue to alternate the legs as you jump lunge and repeat this exercise for 45 seconds.
1. How many calories does a full body workout burn?
The amount of calories you burn depends on the weight and metabolism of the individual as well as the type and intensity of the workout. In general, 30 minutes of circuit training could burn up to 240 calories for a person that weighs 125 pounds.
2. Should you do full body workouts every day?
Exercise causes micro-tears in your muscles that need time to recover. Engaging your muscles in full-body workouts every day would not give them the rest they need to recover but, instead, expose them to harmful injuries.
The content of this Website is for is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.
Wood, R. (2017, July 05). The 7 Best Exercises for a Full-Body Workout. Retrieved from https://www.active.com/fitness/articles/the-7-best-exercises-for-a-full-body-workout/slide-6
Stryker, K. (2013, November 13). 10 Full Body Exercises That Get You the Most Bang For Your Buck. Retrieved from https://www.lifehack.org/articles/lifestyle/10-full-body-exercises-that-get-you-the-most-bang-for-your-buck.html
Smith, J. (2015, December 10). 20 Moves That Work Your Entire Body. Retrieved from https://www.shape.com/fitness/workouts/trainers-reveal-best-total-body-moves-all-time
Kent, L. T. (2017, September 11). Calories Burned During Full Body Circuit Training. Retrieved from https://www.livestrong.com/article/313289-calories-burned-during-full-body-circuit-training/