Full Body Workouts to Help YouShed Some Body Fat
If you are looking for a way to shed a few pounds with the least amount of gym time, you need to consider a routine of full body workouts. By hitting all of the muscle groups in one workout, you minimize the number of days per week that you need to hit the gym, thus giving your body more recovery time as well. Here are three different full body workouts you can try:
Full-Body Workout for Those That Don’t Have a Ton of Time
The first variation we are discussing is for those that don’t have all that much time to kill with visits to the gym. Maybe you are a college student or a mom, and you just can’t devote hours and hours per week to your fitness routine. This is the workout for you because it is short but intense, and paired with a low-calorie diet, this full body workout will help you shed some serious pounds.
- 1 set of Sit-ups, 15 reps
- 1 set of Dumbbell Shoulder Presses, 8 reps
- 1 set of Dumbbell Bicep Curls, 10 reps
- 2 sets of Barbell Full Squats, 8 reps
- 2 sets of Barbell Bench Presses, 8 reps
- 1 set of Triceps Pushdowns, 10 reps
- 2 sets of Standing Calf Raises, 8 reps
Low Volume Compound Workout for Those That Want to Tone
This workout is good for toning up the muscles or maintaining the muscles you already have. If it is combined with a low carb diet, the fat loss will be more pronounced. It will also keep those eating fewer carbs from draining their muscle strength which is important to maintaining your energy level for your day-to-day life. These exercises can be done all on the same day if you have the time, or split up and alternated if you don’t have as much time to kill. Just make sure that you work each muscle group at each session to get the full body workout.
- 3 sets of Barbell Deadlifts, 5 reps
- 3 sets of Barbell Incline Bench Presses, 6 reps
- 3 sets of Barbell Squats, 5 reps
- 3 sets of Barbell Bench Presses, 6 reps
- 3 sets of Bent Over Barbell Rows, 6 reps
- 3 sets of Upright Barbell Rows, 6 reps
- 3 sets of Lat Pulldowns, 6 reps
- 2 sets of Lateral Raises using bands or dumbbells, 6 reps
- 2 sets of Standing Calf Raises, 8 reps
- 2 sets of Supermans, 8 reps
- 3 sets of Crunches, 10 reps
Full Body Depletion Workout for A Fat-Burning Boost
This depletion workout is a great way to get a fat-burning boost, but it should only be done every once in a while, and definitely not used as a daily routine.
- 2 sets of Barbell Bench Presses, 10 reps
- 2 sets of Barbell Shoulder Presses, 10 reps
- 2 sets of Barbell Lunges, 10 reps
- 2 sets of Leg Presses, 10 reps
- 2 sets of Seated Cable Rows, 10 reps
- 2 sets of Butterflies, 10 reps
- 2 sets of Lat Pulldowns, 10 reps
- 2 sets of Side Lateral Raises, 15 reps
- 2 sets of Standing Calf Raises, 15 reps
- 2 sets of Pushups, 15 reps
- 2 sets of Hanging Leg Raises, 15 reps
As with any new workout, you should make sure that you are listening to your body, and not pushing too hard to prevent injury. If you need any help on figuring out how to do any of the exercises mentioned here, feel free to ask one of our Planet Health staff members for help. They are always happy to show you how to use a machine or how to complete an exercise with proper form, and they can also help you customize a workout that meets your fitness needs.
