When it comes to staying fit and healthy, a full-body workout is essential to target all muscle groups and achieve overall strength and fitness. Whether you are a beginner looking to start a new fitness routine or an experienced gym-goer wanting to switch things up, these top 10 full-body workout plans are perfect for all levels.
1. The Basics
For beginners, starting with the basics is key to building a strong foundation. This full-body workout plan includes exercises such as squats, lunges, push-ups, and planks to target all major muscle groups. Start with 3 sets of 10 reps for each exercise and gradually increase the intensity as you get stronger.
2. HIIT Circuit
High-Intensity Interval Training (HIIT) is a great way to burn fat and build muscle in a short amount of time. This full-body workout plan includes a circuit of exercises such as burpees, mountain climbers, and high knees. Perform each exercise for 30 seconds with a 10-second rest in between. Repeat the circuit 3-4 times for a total body burn.
3. Strength Training
For those looking to build muscle and increase strength, a full-body strength training plan is ideal. This plan includes compound exercises such as deadlifts, bench press, and pull-ups to target multiple muscle groups at once. Aim for 4 sets of 8-12 reps for each exercise and increase the weight as you progress.
4. Cardio Blast
If you love cardio but still want to work your entire body, this full-body cardio blast workout plan is for you. This plan includes exercises such as jumping jacks, jump squats, and box jumps to get your heart rate up while targeting all muscle groups. Perform each exercise for 1 minute with a 30-second rest in between. Repeat the circuit 3 times for a full-body burn.
5. Bodyweight Only
If you prefer to workout at home or without equipment, a bodyweight-only full-body workout plan is a great option. This plan includes exercises such as push-ups, squats, and planks to target all major muscle groups without the need for weights. Perform 3 sets of 15 reps for each exercise to build strength and endurance.
6. Yoga Flow
For a full-body workout that also focuses on flexibility and balance, a yoga flow routine is perfect. This plan includes a series of yoga poses such as downward dog, warrior pose, and tree pose to target all muscle groups while improving mobility and flexibility. Hold each pose for 30 seconds to 1 minute and flow through the sequence 3 times for a full-body stretch.
7. CrossFit Inspired
For a high-intensity full-body workout, a CrossFit-inspired plan is a great option. This plan includes a mix of weightlifting, cardio, and bodyweight exercises such as kettlebell swings, box jumps, and rowing to work all muscle groups and improve overall fitness. Perform each exercise for a set amount of reps or time and complete the circuit for a total body burn.
8. TRX Suspension Training
If you have access to TRX suspension straps, a full-body workout plan using this equipment is a game-changer. This plan includes exercises such as TRX rows, TRX chest press, and TRX squats to target all major muscle groups while improving strength and stability. Perform 3 sets of 12-15 reps for each exercise for a full-body burn.
9. Tabata Style
Tabata training is a form of high-intensity interval training that involves 20 seconds of work followed by 10 seconds of rest. This full-body workout plan includes exercises such as burpees, mountain climbers, and plank jacks to target all muscle groups and improve cardiovascular fitness. Perform each exercise for 20 seconds with a 10-second rest in between. Repeat the circuit 8 times for a total body burn.
10. Bootcamp Booty
For a full-body workout that also targets the lower body, a bootcamp-style plan is perfect. This plan includes exercises such as walking lunges, squat jumps, and glute bridges to work all muscle groups while focusing on the legs and glutes. Perform each exercise for 1 minute with a 30-second rest in between. Repeat the circuit 3 times for a full-body burn. Whether you are a beginner looking to start a new fitness routine or an experienced gym-goer wanting to switch things up, these top 10 full-body workout plans are perfect for all levels. Remember to listen to your body, stay hydrated, and fuel your body with nutritious foods to support your fitness goals.
