full body workout

Full Body Workout: Achieve Fitness Outside The Gym

Fitness and health come hand in hand, and we all try to achieve them one way or another; from diets and nutrition programs to full body workout, we are willing to go all the way to achieve both health and attractiveness.

Playing sports is becoming a necessity, especially with these long working hours and the time we spend using electronic devices. These extended hours and crowded work schedules are the leading cause for many chronic diseases, and while most people can’t find time for the gym, with some time managing, you can work out at home, keep your body fit, and with no need for equipment.

Yet, be careful; it is always better to warm up first; you can jog in place or skip rope or any other simple exercise that would get you started.

Types of Full Body Workout:

Now let’s take a look at some of the simplest exercises you can do for a full body workout. Don’t rush into them, though. Just because they are simple doesn’t mean they are easy.


Lunges are great for your legs and glutes; it strengthens them without applying pressure on your back or spine; it also works on your balance.

Full Body Workout Lunges
  1. Stand up straight with your feet apart and hands on your waist.
  2. Take a step forward with your right foot, and bend your right knee, stop when your thigh is parallel to the ground. Ensure that your right knee doesn’t extend past your right foot.
  3. Push up off your right foot and return to the starting position. Repeat with your left leg. Complete ten reps for three sets.

Once this exercise becomes more manageable, you can do it while carrying weights, strengthening your arms.


It is one of the most beneficial exercises for your arms, chest, and back. It also helps you balance.

Full Body Workout Push-Ups
  1. Lay on the ground facing the floor; your core should be tight.
  2. Put your hands on the floor; they can be either away from each other or close to one another.
  3. Bend your elbows and begin to lower your body toward the floor, then get back up until your arms are straight and you are in a plank position again.
  4. Complete three sets with as many reps as possible.


It is a great exercise that helps you burn fat, strengthens your legs and glutes, and works on your lower back.

Full Body Workout Squats
  1. Stand straight with feet slightly wider than shoulder-width apart and tighten your hands in front of your chest.
  2. Get your body lower as if you were sitting on a chair.
  3. Keep on lowering your body until your thighs are parallel to the ground and hold for some time.
  4. Rise slowly until you are standing straight again; repeat for three sets of 20 reps.


This exercise is considered intense; it trains your whole body and strengthens it. It also helps you enhance your heart performance and burn fat with breathing heavier.

Full Body Workout Burpees
  1. Start with standing straight.
  2. Squat and put your hands on the floor.
  3. Jump your legs back to a plank position and then get back to squatting with your hands on the floor.
  4. Stand up straight again, and repeat for three sets of 10 reps.

Running and cycling:

A couple of the most excellent sports to do out in the open; it strengthens your legs and boosts your mood.

Stair climbing:

Stair climbing is an intense exercise that helps you burn fat and strengthen your muscles. To maximize the amount of energy you are burning, you should climb one stair at a time, climb a staircase, then get back down and repeat it for as much as possible.

Exercising using dumbbells:

There are so many exercises that you can do using dumbbells; you can start with a 10 pounds weighting dumbbell. The most common dumbbells exercises are:

Standing overhead dumbbells presses:

This exercise strengthens your arms and shoulders.

Full Body Workout Standing overhead dumbbells presses
  1. Start with standing up straight, feet are shoulder-width apart and hold a dumbbell in each hand.
  2. Lift the dumbbells above your head and lower them to your shoulders.
  3. Repeat for three sets of 20 reps.
  4. You can also do it while sitting down.

Dumbbell rows:

This exercise works out your upper body, especially your arms and chest.

Full Body Workout Dumbbell Rows
  1. Stand up with your knees slightly bent, lean forward at a 45 degrees angle. Make sure your back stays straight.
  2. Hold the 10 pounds dumbbells in your hands, let your arms hang straight down, and then start with one arm. Bend one elbow while lifting the dumbbell toward your chest.
  3. Bring it down, then repeat with the other arm.
  4. Complete three sets of ten reps.

Single-leg deadlifts:

This exercise challenges your balance and strengthens your legs.

Full Body Workout Single-leg deadlifts
  1. Stand up straight, holding a light to medium weight dumbbell in one hand.
  2. Take your opposite leg back while leaning forward with your upper body. Make sure your back is straight.
  3. Slowly get back to standing straight. Repeat for 10 to 20 reps.
  4. Switch to the other side and repeat.


Plank is a great exercise that challenges your abdominals and shoulders. It also strengthens your neck and back and challenges your balance.

Full Body Workout Planks
  1. Begin in a pushup position with your hand and toes firmly planted on the ground, your back straight, and your core tight.
  2. Keep your chin slightly tucked and your gaze just in front of your hands.
  3. Take a deep breath, and hold your position for 30 seconds. Repeat for three sets.

Glute bridge:

This exercise effectively works your entire posterior chain, which isn’t only good for you, but it will make your booty look perkier as well.

Full Body Workout Glute Bridge
  1. Start by lying on the floor with your knees bent, feet flat on the ground, and arms straight at your sides with your palms facing down.
  2. Push your hips up and pause for 1-2 seconds, with shoulders in contact with the ground.
  3. Get back to the former position and repeat for three sets of 10-12 reps.

Try to do these exercises for a while, and you will notice the difference. You will lose weight, and your muscles will get stronger. When you start to feel like these exercises are not enough anymore, you can do the following:

  • Do five sets of each exercise instead of three.
  • Lift a heavier dumbbell.
  • Mix up some exercises for more challenge; try doing squats and lunges together.

Read More: Fitness Exercises for Beginners.

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