Full Body Workout

The Ultimate Full Body Workout for Losing Weight

There are just too many options when it comes to fitness now. Should your workout be at the gym, home, or at your local park (weather permitting)? Once you’ve decided on where then you get the pleasure of figuring out what kind of workout you should be doing. Unfortunately, there is no one size that fits all.

Full Body Workout

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The Ultimate Full Body Workout for Losing Weight

It all boils down to what your goals are, and also what you feel most comfortable with.

Here, I am going to be discussing the ultimate full body workout for losing weight, and the best ways to incorporate it into your fitness routine. The best part, it doesn’t matter whether you have a gym membership or not, because you can do these exercises virtually anywhere with little to no equipment.

We are going to focus on compound movements. Why Compound exercises you ask?

Compound exercises burn more calories compared to isolation exercises. To perform a compound movement, it requires more energy and oxygen.

Ok, so then what is a compound exercise/movement?

A compound exercise is a multi-joint movement that works for several muscles/muscle groups at the same time. This can be a combination of 1 or more exercises.

For instance, a walking lunge is considered a compound exercise because of how many muscles are being used to perform the movement. During this exercise, you are using your quadriceps, hamstrings, calves, core, and lower back.

One study was done on a group of women to see what effects compound exercises would have on overall strength. The research concluded that women who participated in compound strength training exercises for 14 weeks saw AT LEAST a 20% increase in strength in every movement. In addition to a dramatic increase in overall body strength, the women also saw a significant reduction in body fat as well.

General takeaway, compound exercises are great for building strength and burning body fat!

Enough already, let’s focus on the ultimate full body workout for losing weight!

1. Jumping Lunges 

To do this compound movement, you want to jump with your arms extended, drop down until your back is bent at a 90-degree angle and toe pointing down. At the same time, the leg in front of you should have your knee parallel to your heal, and when pushing up to jump again, you should be pushing yourself up from your heal as well.

(3 sets, 10-15 reps each leg, 60 seconds rest)

Tip: If you want to add more intensity, try incorporating some light dumbbells by holding them at your sides during each movement.

2. Burpees/Push-up Combo 

You want to start in standing position. Next, you want quickly squat down and kick both your legs out behind you to position yourself ready for a push-up. Next, do a push-up, kick your legs back into squat position. Finally, jump up with your arms raised above your head and repeat.

(3 sets, 10-12 reps, 60 seconds rest) 

Tip: If you want to add a little more intensity, try incorporating some light dumbbells by hold one in each hand and use them as handles during the push-up portion of the exercise. 

3. Dumbbell Rows (Plank Position)

Begin by getting yourself into plank position, gripping a dumbbell in each hand. Push yourself up until your arms are fully extended with the elbows locked. While holding yourself up, bring one of the weights up slowly while using the other arm to balance yourself. Next, slowly lower the weight back to starting position and repeat on the arm.

(3 sets, 10-15 reps on each arm, 60 seconds rest)

4. V-Up

Start the exercise by lying flat on your back. Next, explosively shoot your torso and arms up at the same time you are lifting your fully extended legs to a 45-degree angle. Make sure that your arms are at a parallel angle to your legs. Then, slowly lower yourself back down to starting position. 

(3 sets, as many reps as possible, 60 seconds rest)

Tip: If you want to add a little more difficulty to the exercise, grab some light dumbbells, and incorporate a pectoral fly with the exercise.

5. Pull-ups

While there are many different variations for this exercise, well focus on a standard grip pull-up. First, you want to start by gripping the bar with your hands shoulder-width apart and palms facing forward. Next, begin to slowly lift yourself up until your chin is above the bar. Last, slowly lower yourself down to starting position. Make sure your elbows are parallel to your side when your lifting and lowering yourself!

(3 sets, as many reps as possible, 60 seconds rest)

Tip: Because this can be a difficult exercise for some, it might be beneficial to invest in a Pull-up assist band to make it easier. Also, if you don’t own your own bar and don’t have access to a gym, you can get a pull-bar for a relatively cheap price.

6. Toe Touch

For this exercise, begin by laying on your back with right knee bent, left leg fully extended, right arm fully extended behind you, and your left arm fully extended down the side of your body. Next, while sitting up and supporting yourself with your left forearm, raise your left extended leg to a 45-degree angle to the floor while bringing your extended right arm over your head and touch your left toes. Next, quickly lower yourself back to starting position reversing the position of your legs and arms and repeat other on the other side.

(3 sets, 10-15 reps each leg, 60 seconds rest)

Alright, that sums up the ultimate full body workout for losing weight! Trying to figure out a good workout routine can sometimes be difficult without the right help.

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Get the FREE Fat Loss Training Guide!

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  1. Pingback: Upper/Lower Split: The Best Weight Loss Routines - Think Healthy Fitness

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