There is one distinct similarity between both muscle-building and weight loss goals: they each require full body exercises and multiple-joint moves that activate as many muscles as possible at the same time.
The thing is that not all full body exercises are equally effective, some of them give better and faster results than others.
The 5 Best Full Body Exercises
Here are top 5 full body exercises that get you the most results in the shortest period of time:
Lie on your side with a dumbbell/kettlebell in one hand and arm fully extended. Stand up from this position and keep the weight overhead at an arm’s length all the time. This means you only have your legs and one arm to help you both stand and push the weight up as you stand.
Even if it’s pretty difficult to learn, Turkish Get-Up is still one of the best full body exercises. So if you perform 3-4 sets of 10-15 reps per side, then you are probably in pretty good shape!
To perform this exercise you need to hold a dumbbell/kettlebell down by your feet with one outstretched arm. Get down into a squat position, grab the weight and stand about halfway up. As you begin to swing the dumbbell up, drop down fast into a full squat position again. Then powerfully stand as you swing the dumbbell overhead.
This is one of the best full body exercises because if it’s performed as explosively as possible, then the heart rate will get very high with just a few repetitions. This is what makes Swing Squat both a cardiovascular and a strength exercise.
The Medicine Ball Slams is one of the easiest full-body exercises to learn, it’s great for stress relief and also helps to build strength in the legs and the entire upper body.
Because this is a loud exercise, you should find a private area of the gym to do it. To perform this exercise you simply raise a medicine ball overhead and then slam it into the ground as hard as possible.
Tip: Do not to let the ball bounce back up and hit you in the face!
If you really want to challenge yourself, you can finish your regular workout with medicine ball slams to exhaustion (do as many as you can).
The burpee is one of those full body exercises that you can love to hate. This is not an easy workout because it requires a great deal of focus and intensity. Here’s how to perform burpees properly.
You can do 3-4 series of 15-20 burpees as part of a full body weight training, or you can also do just 2-3 minutes of burpees in the morning to jumpstart your day.
Pick a dumbbell/kettlebell off the ground and hoist it overhead, using your legs and hip muscles to assist your upper body by driving the weight up. In fact, you can use any heavy object for this exercise, not only dumbbells or kettlebells.
If you try any of these full body exercises and you have questions or feedback, then comment below!