The 5 Best Full Body Workouts For Women
Want to burn fat? Build muscle? Get toned? Finding the right full body workout is half the battle. Full body workouts are excellent as they save time and help you burn a massive number of calories all at once.
Not quite sure what full body workout is right for you? Let’s show you five full body workouts that will help you move closer to your goals. Just remember that the workout is only half the battle. You need good protein and other nutrition to help burn the fat.
The Strength Builder
If you’re looking to build strength in a hurry, this workout will get the job done. Use a heavy weight that has you fatiguing by the indicated number of reps for each set. This will help you gain the strength and muscle definition you’re after.
Squats – 3 sets of 6 reps
Chest Press – 3 sets of 8 reps
Dumbbell Lunges – 3 sets of 10 reps
Barbell Bent Over Rows – 3 sets of 8 reps
Dumbbell Shoulder Press – 2 sets of 12 reps
Dumbbell Bicep Curls – 2 sets of 12 reps
Dumbbell Tricep Extension – 2 sets of 12 reps
Leg Extension – 2 sets of 12 reps
Hamstring Curl – 2 sets of 12 reps
The Cardio-Fat Blaster
If getting into better cardio shape is your goal, this workout will help get the job done. It uses all the main muscle groups in the body, so will quickly double as a full body workout as well.
Jumping Jacks – 1 minute
Lying Leg Raises – 1 minute
Burpees – 1 minute
Push-Ups – 1 minute
Rest – 1 minute
Walking Lunges – 1 minute
Plank Hold – 1 minute
Mountain Climbers – 1 minute
Pull-Ups (assisted, if necessary) – 1 minute
Bicycle Crunch – 1 minute
Rest 1 minute
Repeat the cycle 2 times through.
The Circuit Approach
A circuit style weight lifting program is a good option for those who want to build muscle and burn fat at the same time. You’ll still be using free weights, so you’ll find you gain more strength with this than you would a similar bodyweight type of plan.
Perform the circuit, doing the number of reps as indicated. Once the circuit is over, rest for 2 minutes before repeating a second time through.
Dumbbell Squats – 10 reps
Push-Ups – 10 reps
Dumbbell Walking Lunges – 10 reps
Horizontal Rows – 10 reps
Shoulder Press- 10 reps
Dumbbell Step-ups – 10 reps
Standing Calf Raises – 10 reps
Upright Rows – 10 reps
The Endurance Builder
Looking to build your endurance? The following full body plan will help you out with that. This session will help you gain both muscular strength as well as cardiovascular endurance as it combines strength moves with cardio based ones.
Perform each superset, moving from one exercise to the next with no rest in between. Once each superset is finished, rest for 30 seconds and then repeat a second and third time.
Once all three sets are completed, move onto the next superset.
Squats – 8 reps
Jumping Jacks – 20 reps
Bench Press – 8 reps
Burpees – 10 reps
Bent Over Rows – 8 reps
Mountain Climbers – 20 reps
Shoulder Press – 10 reps
Walking Lunges – 20 steps/leg
The Time Saver
Looking to save time with your workouts? This time saver will do just that. As you hit the main compound exercises, you won’t need any further exercises than what’s listed.
Barbell Squats – 3 sets of 6 reps
Barbell Chest Press – 3 sets of 8 reps
Barbell Dumbbell Rows – 3 sets of 8 reps
Dumbbell Deadlifts – 2 sets of 10 reps
So next time you’re heading into the gym, assess your goals and then give one of these full body approaches a try.