The Best Full-Body Exercises That Will Keep You In Shape

The Best Full-Body Exercises That Will Keep You In Shape

You don’t need to spend hours in the gym to get fit. Just mix these full-body exercises to create a workout routine that can be done anywhere, anytime.

When it comes to working out, most of us think that a gym membership is what we need.

But going to the gym can be time-consuming. And you are limited to the schedule of the gym when it comes to doing your workout. Not to mention that being a member of a gym requires money.

However, working out can be so simple. No gym, or equipment, no personal trainer, just you and the right moves to get you in shape. What you need to do is to find some room in your house and exercise.

These eight exercises are bodyweight moves, so you will use only your body’s weight as resistance. No equipment is needed.

These workouts are quick and intense, a must-do in any high-intensity circuit training. You can do them in less than 25 minutes.

This means you can get in shape without going to the gym or using special fitness equipment.

You don’t need to spend hours working out, you just need to know the right moves. And here they are: eight full-body exercises to target all your muscles.

The Only Full-Body Exercises You Need

If you are someone who wants to do a workout any time and anywhere, these are the moves for you. Master these full-body exercises and you will keep your body in top shape!

1. Plank

Full-Body Exercises You Must Do - Plank

 

This is an exercise that works basically your whole body. When you are doing a plank, you engage all the major core muscles.

Besides improving your core performance and definition, the plank exercise can even significantly improve your posture.

Here is how you do it:

  1. Put your hands on the floor, right under your shoulders and straighten your arms.
  2. Straighten out your legs while squeezing the glutes.
  3. Make sure your body is in a straight line from the top of the head to your feet.
  4. Keep your core tight and hold this position for a full minute.

Don’t raise your butt or let it sag. Don’t do the plank if you are not doing it the correct way!

You can make this move easier by doing the plank for a shorter period of time. If you can’t hold it for one minute, go for 30 seconds only.

2. Push-Up

Push-Up Is A Full-Body Move

 

This exercise will build up your upper body strength. This is a move that will work your pectoral muscles, triceps, and shoulders.

Here is how you do it:

  1. Put the hands under your shoulders and the legs hip-width apart.
  2. You should form a straight line from your head to the hips.
  3. Make sure your neck is neutral and keep it in the line with your shoulders.
  4. When you start lowering your body, keep your elbows close to your body.

Don’t stick your butt up or tilt your head up. And don’t allow your shoulders to come towards the ears.

You can make the push up easier by placing your feet wider apart. This will give you better stability.

Also, you can place your knees on the ground for an easier version of the push-up exercise. Just keep your tights and back in a straight line.

3. Squat

Squats Are Great Full-Body Exercises

 

This exercise is great for building up your leg muscles. You will work your hamstrings, quadriceps, and calves when doing squats.

Do this exercise correctly and you will also tighten, tone, and lift your butt. Here is how you do it:

  1. Place your feet shoulder-width apart.
  2. Point your toes forward.
  3. Look slightly up and ahead.
  4. Stand tall and squat your butt as lower as you can.

When doing this move, your knees should not go past your toes, and you shouldn’t lift the heels of the ground.

If you are not comfortable going very low in a squat, make it easier for you and do a more shallow squat.

4. Single-Leg Deadlift

Single-Leg Deadlift Exercise To Stay In Shape

This is one of the best full-body exercises that can help develop single-leg balance, stability, and strength. It will improve your mobility through your legs, hips, and back for a better posture.

This is a move that will activate over 600 muscles in your body and it will strengthen them all. Here is how you do it:

  1. Start standing straight up with your core tight.
  2. Raise one leg straight behind you.
  3. Keep the toes pointed down as you lean forward.
  4. Bend forward as much as your flexibility allows you.
  5. Pull yourself back to your standing position while keeping your head neutral.

Don’t try to touch the floor if you are not flexible enough! And make sure you don’t switch up your legs between each rep. Do one set with the right leg, and then switch your legs for another set.

5. Glute Bridge

The Only Full-Body Exercises You Need - Glute Bridge

This is an effective glute-toning exercise that will also work your entire core, glutes, hamstrings, quads, and calves.

Here is how you do it:

  1. Get down on your mat, lying on your back.
  2. Put your feet hip-width apart with your toes pointed forward.
  3. Keep your knees bent.
  4. Engage the abs and push through the heels to lift the hips off the floor.

Keep your abs engaged all the time and don’t push your hips up too high.

6. Side Lunge

Bodyweight Exercises - Side Lunge

Do this exercise to strengthen your hamstrings, glutes, quads, and also target your inner and outer thighs.

Shed off a few inches of your thighs and shape your butt with one of the best full-body exercises.

It is easy on your knees and will get your heart rate up, so it’s perfect for burning fat and getting back in shape.

Here is how you do it:

  1. Stand tall with your feet together.
  2. Take a step to your left and lunge as low as you can.
  3. Come back with your feet together.
  4. Take a step to the right and lunge as low as you can.

Keep your knees in line with your toes. If you want to do a correct side lunge, your knees should not go over your toes.

7. Plank With Shoulder Tap

The Only Full-Body Exercises You Need - Planks With Shoulder Taps

This variation of the plank will strengthen and train your core, arms, glutes, shoulders, and wrists.

This full-body exercise can help you reduce lower back pain, improve your posture, and even tighten your abdominal muscles.

Here is how you do it:

  1. Take a plank position and tap your right shoulder with your left hand.
  2. Go back to the plank position.
  3. Do the same move with your left hand.

Stay in a plank position with your core tight the whole time you are alternating your hands to shoulder.

Take small breaks if you can’t do the move for one minute. It’s more important to do the exercise in the correct form than to do it wrong for a full minute.

8. Squat Jump

Jump Squat

 

Doing this variation of the squat will help you burn more fat and it will also tone your entire body.

Burn calories faster and improve your lower and upper body strength just by adding the jump factor to your squat.

Here is how you do it:

  1. Start squatting until your thighs are parallel to the floor.
  2. Keep your arms in front as you are squatting down.
  3. Jump up while pushing your hands behind your back. You should jump as high as you can. Exhale while you jump.
  4. Land softly on your feet to complete one rep.

To make sure you are doing this exercise the right way, don’t let your knees to go past the toes.

You can easily turn these full-body exercises into a total workout.

Creating your own bodyweight workout is very simple; just make sure that you are not using the same muscle groups for two consecutive moves.

To put it more simply, if you choose two exercises that mainly work your lower body, like squats and lunges, and two moves that work your upper body, like push-ups and planks, try to mix them together.

Alternate an upper-body move with a lower-body move, like push-ups with squats, or planks with lunges.

Quick Bodyweight Circuit

Here is a bodyweight workout example for you:

Do 30 seconds of each move, with a 10-second rest. You will need to perform at least three full-body exercises to complete this bodyweight circuit:

  • Exercise one: Squats for 30 seconds;
  • Rest for 10 seconds;
  • Exercise two: Plank Taps for 30 seconds;
  • Rest for 10 seconds;
  • Exercise three: Side Lunges for 30 seconds.

Complete this circuit 10 times.

20-Minute Full-Body Workout

Here you have an example for a 20-minute workout that will get your heart rate up and keep you in top shape.

It is simple; all you need is 4 minutes and 4 exercises that you will choose from the ones above mentioned. Here’s how to do it:

  • Start the clock and do 10 reps of your first exercises. When you finished your 10 reps, do jumping jacks until your first minute is up.
  • Continue from minute one and do 10 reps of your next exercise. When you are done, do jumping jacks until the minute is up.
  • Then do 10 reps of your third exercise of choice. After you finish the reps, do some more jumping jacks until the third minute is up.
  • Do 10 reps of your final exercise and rest until the fourth minute is over.
  • Repeat 5 times.

Mix up these full-body exercises to create a unique workout for you. It’ll help you tone your muscles, shed a few pounds, and stay in shape.

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