7 Best Full Body Workout Exercises for Total Fitness

7 Best Full Body Workout Exercises for Total Fitness. A full body workout is one of the most effective and efficient methods of enhancing overall fitness. Whether you want to lose weight, build strength, or enhance muscle endurance, a total body fitness routine can assist you in achieving all your fitness objectives. If you’re a beginner, don’t worry! We’ve got you covered with a full body workout for beginners that’s simple to follow and will push your entire body.

Here are 7 full body workout exercises that will provide you with a balanced, overall workout in no time.

1. Squats

Are an old-time full body workout exercise that works your legs, glutes, and core. Squats also work the muscles of your back and arms as you keep your posture correct throughout the exercise. Squats are a strong lower-body exercise and also help in enhancing your cardiovascular fitness.

How to do it

– Stand with feet shoulder-width apart, toes pointing slightly outward.

– Bend knees and push hips back to lower body, sitting as close to the floor as possible.

– Keep chest up and back straight.

– Push through heels to return to stand.

Benefits: Strengthens legs, glutes, and core while enhancing mobility and stability.

2. Push-ups

Are an excellent full body exercise that mainly engages the chest, shoulders, and triceps but also the core and lower body to support the movement. Push-ups are among the best full body exercises you can perform with less equipment.

How to do it:

– Begin in a plank position with your hands placed slightly wider than shoulder-width apart.

– Lower your body until your chest nearly touches the ground, keeping your body in a straight line.

– Push back up to the starting position.

Benefits: Builds upper body strength and stability while engaging the core and legs.

3. Deadlifts

Deadlift is a compound movement that involves multiple muscle groups such as the hamstrings, glutes, lower back, and core. It’s one of the best full body workout exercises to develop total body strength.

How to do it:

– Stand over the barbell (or dumbbells) with feet hip-width apart.

– Bend at the hips and knees to hold the barbell with both hands.

– Stand up with the barbell, lifting it while keeping your chest up and back flat by extending your hips and knees at the same time.

– Lower the weight back down with control.

Benefits: Strengthens lower body, back, and core and also enhances posture.

Also read: The Best 10 Exercises for a Powerful Full-Body Workout

4. Lunges

Lunges are another excellent full body workout exercise that engage the legs, glutes, and core. They also contribute to balance and coordination, which makes them an integral component of any total body fitness routine.

How to do it:

– Stand with your feet together.

– Step forward with one leg, bending both knees at 90 degrees.

– Return to the initial position and repeat on the opposite leg.

Benefits: Builds leg and glute strength while improving balance and coordination.

5. Plank

The plank is one of the most effective exercises for strengthening the core. However, it also engages the shoulders, back, and legs. It’s an essential move in any total body fitness routine for improving posture and stability.

How to do it:

– Start in a forearm plank position, keeping your body in a straight line from head to heels.

– Use your core, with your hips at shoulder height.

– Rest for 30-60 seconds, concentrating on good form.

Benefits: Works core, posture, and multiple muscle groups.

6. Burpees

Burpees are an intensity full body workout exercise that combines both strength and cardio. This workout engages your arms, chest, legs, and core in a full-body exercise while enhancing cardiovascular stamina.

How to do it:

– Begin in a standing position with feet shoulder-width apart.

– Drop into a squat position and put your hands on the ground.

– Jump your feet back into plank position.

– Do a push-up, then jump your feet back to your hands.

– Explode upwards into a jump.

Benefits: Increases cardiovascular fitness, burns fat, and tones muscles.

7. Mountain Climbers

Mountain climbers are a great cardio workout that also builds the core, arms, and legs. They’re ideal to add intensity to your full body workout for beginners or elite athletes.

How to do it:

– Begin in a plank position with body straight and core engaged.

– Push one knee towards your chest, then swiftly switch legs by bringing the opposite knee forward.

– Keep switching legs as quickly as you are “climbing.”

Benefits: Enhances cardiovascular system, firms up core, and tones lower body.