Full body workout: The ultimate workout hack + 5 exercises

Already tired of training in Gym or in groups outside, for hours without making any significant progress?

Then this is the right article for you, because full body training is the solution!

Today we would like to introduce you to the 5 most important reasons why you can revolutionize your fitness routine with full-body training.

Focus away from the endless hours on the Treadmill and towards a more efficient and superior way to get in shape.

From increased calorie consumption and improved muscle tone to other positive results, full-body training has a lot to offer.

So pack your sweat towel, get ready, and welcome the emergence of the fitness warrior within with these tips and tricks!

I. Increasing the efficiency of training

By incorporating complex exercises into your full-body workout, you can maximize efficiency and target multiple muscle groups at once.

This allows you to complete a full-body workout in less time than if you were to isolate individual muscles at a time.

Why waste time when you can get the same results with a two-for-one deal?

So if in the future you are again deciding between a full-body workout and a split workout choose, remember that compound exercises are the best thing you can do in your gym.

And why shouldn’t you combine fun and excitement with an efficient workout?

1.1. Integration of supersets and circuit training

By integrating supersets and circuit training, you can not only increase the effectiveness of your exercises, but also bring variety and dynamism to your training.

If you combine the exercises cleverly, you will not only burn more calories and build more strength, but you will also be giving your body new physical challenges, which can slow down plateaus and make things more interesting.

Whatever you decide, the next time you go to the gym you could try at least a few of the full-body training techniques mentioned above, such as supersets or circuit training.

II. Balanced muscle development

If you want to achieve a more balanced muscle development through your whole-body training, it is important to incorporate complex exercises in which you target as many muscle groups as possible at the same time.

Full body training exercises such as squats, deadlifts or bench presses are particularly effective because they work a comprehensive range of muscle groups and thereby promote overall strength and symmetry.

These intense movements not only challenge your major muscle groups, but also improve your coordination and stability.

2.1. Additional one-sided exercises

The next time you go to the gym, you should include unilateral exercises in addition to the classic compound exercises.

As good as squats and bench presses are, don't underestimate the power of lunges, single-leg deadlifts, or one-arm rows.

These exercises can detect and correct subtle muscular imbalances that have crept in between the left and right sides of the body.

By training both sides of your body independently, you guarantee even growth and a balanced level of strength for your entire body.

2.2. Balance between pushing and pulling movements

If you are looking for balance during a full-body workout with dumbbells, you should keep an eye on your balance: pushing and pulling movements are the basis for a stable training system that not only develops muscles well, but also strengthens the body in the correct alignment.

Using dumbbell chest presses for pushing and bent over rows for pulling, you can effectively target two important muscle groups.

Consistent attention to important muscle groups guarantees a smooth physique that not only looks good but also functions well.

So the next time you grab the dumbbells, always remember to strike an appropriate balance between pushing and pulling movements for a truly balanced full-body dumbbell workout.

III. Calorie burning intensively increased

Full-body training, such as in circuit training or high-intensity interval training (HIIT) can help to noticeably increase calorie consumption during and after your workout.

These training methods target several muscle groups simultaneously and have a positive effect on calorie consumption due to consistently high heart rates.

If a wide range of exercises, such as squats, lunges, push-ups and burpees, are included in the training program, the effort increases significantly and fitness progress occurs more quickly.

3.1. Maximize the afterburn effect

In addition, high-intensity workouts can trigger a so-called "afterburn effect," which continues to increase calorie consumption beyond the immediate training phase.

For those who want to freshen up their workout routine and burn as many calories as possible as quickly as possible, full-body training is ideal.

If you opt for the complete exercise, i.e. exercises that work as many muscle groups as possible at the same time, the calorie consumption will increase massively even hours after the workout, despite a simultaneous increase in the metabolic rate.

3.2. Broad muscle range

If you have previously mainly challenged individual muscles in isolation, for example through isolation exercises, you will now find that a broad battalion of muscles work together to complete an intensive, high-performance training session.

This means that not only will you make faster progress in terms of strength, endurance and fitness through exercises such as cycling, rowing, swimming and functional movements in a shorter period of time, but the number of effective and goal-oriented stress stimuli in your training regimen will also increase dramatically.

It has been proven that by incorporating exercises that work as many muscle groups as possible at once in a specially designed workout program, you can increase the overall load and noticeably increase the pace of fitness goals.

3.3. Diversity in the power action area

Bye-bye, isolated bicep curls! Hello squats, deadlifts and push-ups – exercises that are exemplary for getting multiple muscle groups working with just one exercise session.

As is well known, continuous variety in the area of strength action pays off twice and three times over in terms of rapid training success.

For a proper calorie burn, a diversified full-body workout - composed of strength training, cardio blocks and all kinds of playful movement compositions - is a great boost.

By using a wide range of exercises, you ensure plenty of variety and give your metabolism a real boost of calorie burning, so that your muscles are running at full speed from head to toe.

3.4. Perfect full-body workout

Imagine a special fitness program for your muscles, where every part of your body is involved so that it can burst with enthusiasm.

So, away with the monotonous routines, bring on the absolute calorie luxury by simply spicing up your daily training routine with a pinch of 'everything'.

The recipe for success for your perfect full-body workout with dumbbells is simply strength training in the form of muscle building and cardiovascular training in a single training session.

In this way, you turn the wheel of glucose consumption a little more vigorously during training and give your metabolism a few extra boosts, which ensure that calories are burned in excess even when you are at rest.

Such a full-body workout, where you not only target muscles, but also constantly metabolic rate is most effective in increasing strength and endurance.

At such an all-round event, you are guaranteed to demonstrate the benefits of such a “calorie-burning powerhouse” while making the most of your own performance capabilities.

So get to work on the weights – your fitness, strength and health are definitely worth it.

IV. Increasing functional strength

By incorporating different muscle groups in a single workout, full-body training is crucial for building functional strength.

It allows you to train your entire body effectively without relying on equipment.

Since no machines are used, it is an ideal option for people who want to stay fit on the go.

Incorporating exercises that target different areas of the body can help improve overall coordination and balance.

4.1. Holistic training

This ensures that not a single muscle is forgotten, resulting in a well-rounded, effective training program.

So next time you want to warm up properly, avoid isolated exercises and instead opt for a workout that strengthens your body and makes you feel good.

Incorporate multiple compound movements such as squats, Deadlift and push-ups into your training program to improve your overall coordination and strength.

4.2. Targeted muscle strain

These exercises allow you to work different muscle groups at the same time, which leads to an optimal workout for the whole body.

While squats train the legs, the middle section of the body and the glutes, the deadlift works the lower Back, the knees and the shoulders.

Push-ups strengthen the upper body while promoting stability.

These positive movements not only help increase your strength, but also enrich your balance and improve your coordination.

4.3. Training without machines

Next time you're at the gym, be sure to incorporate these exercises into your routine as they work your whole body and help you build your functional strength.

By training your entire body without machines, you not only improve your functional strength, but also your overall health and recovery. 

And you know what?

You don't actually have to go to the studio for this.

You can simply Outdoor make!

4.4. Everyday Strength

By training multiple muscle groups at the same time, you create a strong and solid foundation for all types of physical activities, both in the gym and in everyday life.

Whether you're carrying groceries, playing with your kids, or playing your favorite sport, the benefits of full-body exercise will manifest in improved performance and greater endurance.

So next time you go to the gym, you should say no to the use of machines and opt for a decentralized full-body workout.

A variety of training stimuli await you, from which your body can only benefit!

V. Time-efficient workout methods

Do you want to make your fitness training as effective as possible and still achieve high-intensity muscle activity throughout your body?

Then “Circuit Training” might be just the thing for you.

This fitness trend requires a quick change of exercises in a short period of time, without long breaks in between.

By quickly changing and continuously engaging different muscle groups, this workout challenges your body in a new way while maintaining a high level of cardiovascular performance.

By incorporating exercises like squats, push-ups, and burpees into this workout, you will challenge your body in new ways while increasing your fitness.

5.1. High-intensity interval training

If you are looking for a time-saving full-body workout, the hype about “High intensity interval training“ (HIIT) might be just your thing.

This method alternates between short, very intensive training phases and quick, gentle recovery phases.

In a short time, you burn a lot of calories and build muscle at the same time – an extremely demanding full-body workout.

So if you're short on time but still want to see results, a HIIT session might be just the thing for you.

Your body will respond to you in a grateful way!

5.2. Superhero exercises for time-efficient training

Another highlight among the time-efficient training methods are exercises such as squats, deadlifts and push-ups.

These exercises alternately work several muscle groups and lead to a strong whole-body feeling.

If you think about using your entire body weight or a split lifting machine, you will quickly realize how effective these exercises are.

Goodbye, fitness training that only performs one exercise at a time.

Hello, superhero workouts that will get your entire body in top shape!

VI. Example training models

Now that you know about some of these time-saving fitness methods, you may be wondering how you can incorporate them into your week.

Here are some sample workouts you can try:

6.1. Monday workout

Start your week with an effective full-body workout.

Perform exercises like squats, lunges, push-ups and planks to work different muscle groups.

For an additional conditioning effect, you can incorporate jumping jacks or mountain climbers to increase your heart rate and burn calories.

The optimal amount of repetitions per exercise in 3 sets is 12-15 to feel the desired burning sensation.

6.2. Wednesday workout

To add variety in the middle of the week, mix strength and cardio sessions.

Actually, this is in the direction of Pilates.

A good dose of deadlifts, rowing, lateral raises and burpees might be just the thing.

These exercises target both your upper and lower body and noticeably increase your heart rate.

Don't forget to stretch before and after your workout to prevent injuries and improve your mobility.

The best thing to do is to come to a Yoga class at Templeshape.

6.3 Friday workout

It's Friday!

The week should be ended in style: interval training is on the agenda, for example sprinting, jumps, kettlebell swings or mountain climbers.

This workout is ideal for burning calories quickly and boosting your metabolism.

Each exercise should be performed for about 30 seconds, followed by a 15-second rest.

Repeat the circuit 3-4 times and enjoy the good feeling of having trained your whole body.

6.4. Important tips for your training

Remember to listen to your body during exercise and take breaks when needed.

Make sure you drink enough fluids and food and get enough rest to optimally support your fitness program.

Mix and vary these exercises throughout the week to keep your training fresh and exciting.

All in all, don’t forget to have fun!

The exercises should bring you joy and be something you look forward to every day.

So put on your sneakers, fill your water bottle and get ready to train!