Category: Full Body Workouts

Ten thousand steps – a figure I’m sure a lot of us have heard when it comes to personal fitness. Research shows that taking between eight to ten thousand steps a day offers the maximum health benefits in terms of improving cardiovascular health and increasing life expectancy. But realistically, how many people can consistently hit this target?

The average American only walks about three to four thousand steps a day. However, there’s a solution: a HIIT step workout.

HIIT, which stands for High-Intensity Interval Training, is a workout strategy that involves switching between short bursts of intense cardio and low-intensity exercises like walking, stretching, or jogging.

Let’s take a look at some great HIIT step exercises and how you can get the best out of your step workout.

Why a HIIT Step Routine Is Perfect for Your Home Workout

Great for limited spaces. Most forms of cardio like jogging or calisthenics require a lot of space. However, a HIIT step routine can be done in tight spaces, making it perfect for home workouts.

Fits into tight schedules. HIIT workouts are usually much shorter than traditional workouts. This makes them ideal for building a healthy exercise routine around a tight schedule.

Safe for beginners. It’s easy to adapt HIIT workouts to beginners. Start with longer rest periods, lower reps, and lower-intensity exercises.

Great for your health. HIIT improves blood sugar control, lowers blood pressure, boosts mental health, as well as strengthens your muscles, joints, and bones.

Versatile and flexible. HIIT can be combined easily with cardio and strength training.

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Common Beginner Mistakes to Avoid During Your Step Workout

Skipping your warm-up. Warming-up increases blood flow to your muscles and activates your nervous system. This improves the efficiency of your workout and helps prevent injury.

Not tracking your progress. Tracking progress boosts motivation, highlights strengths and weaknesses, and helps you know when you hit your goals. You can track improvement using a fitness tracker, smartwatch, pedometer, or fitness planner. 

Take progress pictures, monitor your heart rate during your workout, check your weight at regular intervals, and set clearly defined (and realistic) goals.

Failing to properly hydrate. HIIT exercises can be quite intense. It’s easy to quickly become dehydrated without proper hydration. Sip on fluids like water, healthy smoothies, and electrolytes throughout your workout.

Poor form. Bad form can decrease workout effectiveness and increase injury risk. Focus on proper technique and alignment, even if it means using lighter weights or moving at a slower pace.

Pushing yourself too hard. Pushing yourself too hard can lead to injury, especially if you’re using a step platform that’s too high or jumping into high-intensity workouts too soon. Begin at a comfortable level, listen to your body, and prioritize proper rest between sessions and exercises.

Ignoring your diet. No fitness journey is complete without overhauling your diet. This means cutting out calorie-dense, nutrient-poor food like saturated fats, ultra-processed carbs,, and added sugars.

Replace these with whole grains, healthy fats like avocados, nuts, and olive oil, lean proteins like chicken, legumes, and tofu, as well as plenty of fruits and vegetables.

6-Minute Home HIIT Step Workout for Beginners

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1. Knee Drives – 30 secs

• Step on the platform with one foot.
• Drive the opposite knee up towards your chest as high as you comfortably can.
• Step down and repeat the same motion on the other side.
• Attach some ankle weights to step up this exercise.
• Perform this exercise for thirty seconds.

2. Side Tap – 30 secs

• Stand with both feet on the step platform.
• Quickly step one foot off to the side of the platform and then return it to the platform.
• Repeat this motion several times with the same foot.
• Switch to the other foot and repeat the same side-tapping motion.
• Place a resistance band around your thighs to train your lower body.
• Perform this exercise for thirty seconds.

3. Slow Mountain Climber – 30 secs

• Start in a high-plank position with both arms about shoulder-width apart.
• Alternate between driving your knee towards the opposite arm while in a plank position.
• Focus on performing slow, controlled movements to improve endurance and build lower body strength.
• Perform this exercise for thirty seconds.

4. Slow Sumo Pulse – 30 secs

• Stand with your feet on both sides of the step platform.
• Push your hips back and bend your knees to lower your body into a squat.
• Instead of standing back up, stay in the squat position and perform several small, controlled up-and-down movements (pulses).
• Add a weighted vest or hold a pair of dumbbells to really challenge your thighs and glutes.
• Perform this exercise for thirty seconds.

5. Knee Drive + Kick – 30 secs

• Step on the platform with one foot.
• Drive the opposite knee up towards your chest
• Step down and repeat the same motion but this time perform a high kick with the same leg.
• Alternate between performing this exercise on both sides.
• Perform this exercise for thirty seconds.

6. Crossovers – 2 sets, 30 secs

• Stand on the platform with both feet.
• Quickly step one foot out to the side of the platform, then return it to the platform.
• Alternate sides, stepping out with the other foot.
• Add a resistance band around your thighs to add some difficulty.
• Perform this exercise for two sets of thirty seconds each.

7. Mountain Climber – 30 secs

• Maintain the high-plank position.
• Engage your core and glutes.
• Quickly drive your knee towards the opposite outstretched arm.
• Place a resistance band around your thighs or add some ankle weights.
• Perform this exercise for thirty seconds.

8. Squat Pulses – 2 sets, 30 secs

• Stand with both feet on the step platform.
• Lower into a squat and perform two short, controlled up-and-down movements.
• Jump off the platform with a foot on either side of the platform and perform two more sumo pulses.
• To step this up a level, hold a kettlebell to your chest.
• Perform this exercise for two sets of thirty seconds each.

9. Tap + Knee Drive – 30 secs

• Step on the platform with one foot.
• Drive the opposite knee up towards your chest as high as you comfortably can.
• Step down and reach down to quickly tap on the platform with your hand by performing a half-lunge.
• To keep things interesting, switch up the pattern regularly (eg tap, tap, knee drive or tap, knee drive, tap).
• Perform this exercise for thirty seconds.

10. Mountain Climber + Tap – 30 secs

• Return to the high-plank position with your core and glutes engaged.
• Perform a mountain climber by driving your knee towards the opposite arm while in a plank position.
• After performing two mountain climbers kick into a squat by bringing both feet forward under you quickly.
• Return to the starting high-plank position.
• Perform this exercise for thirty seconds.

For more visuals, be sure to check out this video by Sunny Health & Fitness.

Frequently Asked Questions on HIIT for Beginners

• How long is a HIIT workout for beginners?

A HIIT workout for beginners usually lasts between ten to twenty minutes. Beginners can start with a 1:1 ratio of exercise to rest. This means twenty seconds of intense cardio followed by 20 seconds of rest. You can gradually increase the intensity and duration as your fitness improves.

• How to start a HIIT session?

Create a safe space for your home workout. Remove potential dangers and gather your workout equipment. Begin with a five to ten-minute warm-up to prepare your muscles and joints. This could include light cardio exercises like jogging in place or dynamic stretches.

• What form of HIIT is most effective for newbies?

This depends on your goals, but a combination of cardio and strength-based exercises often yields the best results. For example, sprinting followed by bodyweight squats. You can also alternate between exercises that target different muscle groups. The key is to maintain high intensity during your intervals and choose exercises that challenge your entire body.

• Does HIIT burn fat faster?

Yes, HIIT burns fat faster than traditional cardio techniques. The highly intense, spaced nature of HIIT activates special cellular responses that increase calorie consumption. HIIT also has an afterburn effect or Excess Post-Exercise Oxygen Consumption (EPOC). Over time, this can lead to faster fat loss, especially when combined with a healthy diet and calorie deficit.

• Why is HIIT so effective for weight loss?

HIIT is great for weight loss because it allows you to burn more calories in less time. The intensity of the workout boosts your metabolism and keeps it elevated even after you finish exercising.

Step Up Your Game

Adding a HIIT step workout into your routine is a great way to boost your fitness. It’s efficient, can fit into any schedule, works well in small spaces, and can be tailored to your fitness levels.

Ready to get started? Try our 6-minute HIIT step workout.

Remember to listen to your body, track your progress, and stay consistent.

You are welcome to pin and share this workout to your Pinterest board for future workouts.

Full-body workouts are a fantastic fitness option for people who don’t have time or access to fancy gym equipment. They offer a balanced workout routine, are easy for beginners, involve mostly bodyweight exercises, and are great if you can squeeze in only a couple of hours of exercise a week.

Let’s examine why you should add full-body workouts to your fitness program, some beginner-friendly exercises, and how you can get the most out of your new routine.

What Is a Full-body Workout?

A full-body workout is a fitness program that involves exercising all the major muscle groups within a single session. It involves a series of compound exercises that target the arms, chest, back, core, legs, and glutes. This is in contrast to split routines, which typically focus on one or two major muscle groups per session.

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Why You Should Perform a Full-body Workout

• Builds functional strength. Full-body workouts typically involve compound exercises that engage several major muscle groups simultaneously. This builds functional strength by closely mimicking how these muscle groups work in real life.

• Time-efficient. Full-body workouts are less time-consuming than split-part routines because they exercise several muscles at once. This makes them great for people who have busy schedules but still want to maintain a healthy fitness routine.

• Burn more calories. Several large muscle groups are used simultaneously during a full-body workout, making these routines more efficient at burning calories and losing weight.

• It can be done anywhere. Most full-body routines involve body weight exercises or essential exercise equipment, such as resistance bands, dumbbells, workout mats, or exercise balls. 

• Creates balanced muscle growth. One of the dangers of split routines is an unbalanced physique. A full-body workout stimulates all the major muscle groups, leading to a naturally balanced and aesthetically pleasing physique.

• Full-body routines are safe for beginners. They are less likely to cause injury than split-body workouts.

• Easy to combine with cardio. It is much easier to combine cardio and strength training with full-body workouts.

• Avoids monotony. Full-body workouts offer more diversity than split-body routines. This variety of choices makes exercising fun and engaging, making it easier for you to stay dedicated to your fitness goals.

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Jumping Jacks – 2 sets, 30 seconds

Jumping jacks are the ultimate full-body exercise and are great for burning calories.

• Start in a standing position with your feet together and your arms by your side.
• Jump into the air while kicking out your feet slightly more than shoulder-width apart and bringing your arms together over your head.
• Jump again, and return to the starting stance with your feet together and your arms by your side.
• Repeat this exercise for two sets of 30 seconds each.

2. Left and Right Curtsey Lunge – 3 sets, 30 seconds

This combination of the lateral lunge and curtsy lunge helps work out your thighs and glutes.

• Start with a lateral lunge by taking a significant step to the side with your right leg from a standing position while keeping your left foot at that same spot.
• Lower your hips until your right thigh is parallel to the floor and your right knee is directly over your ankle; your left leg should be almost fully extended to the side.
• Return to the starting position.
• Repeat this exercise for three sets of 30 seconds each on each side.

3. Squat With Cross Elbow – 3 Sets, 30 Seconds

This is a twist on the standard squat, which helps add some upper-body exercise.

• Start in a standing position with your feet shoulder-width apart and your hands clasped behind your head.
• Keep your back straight and lower your body by bending your knees until your thighs are parallel to the ground while pushing your hips back.
• Return slowly to the starting position and add a twisting motion at the end by turning your upper torso onto your right elbow points forward.
• Repeat this exercise on each side for three sets of 30 seconds each.

4. Walk Down To Plank – 2 sets, 30 seconds

No full-body routine is complete without a plank. The walk down to plank is a great variation that helps engage your arm and leg muscles too.

• Start in a standing position with your feet hip-width apart.
• Bend slowly at the waist and walk your hands forward until you reach a high plank position with your hands directly under your shoulders and your body in a straight line.
• Hold this position briefly, then walk your hands back toward your feet and return to standing.
• Repeat this exercise for two sets of 30 seconds each.

5. Slow Bicycle Crunch – 3 sets, 30 seconds

Bicycle crunches are great because they combine different functional movements, but slow bicycle crunches take this routine a step further.

• Lie down with your back flat against the ground, your arms behind your head, and your feet shoulder-width apart.
• Engage your core and lift both legs off the floor while extending your hips and flexing your knees slightly.
• Bring your right knee to your chest by flexing your right hip and knee while lifting your left shoulder off the floor until your elbow and knee almost meet.
• Alternate this step by using your left leg and right arm.
• Repeat this exercise for three sets of 30 seconds each.

6. Superman – 3 sets, 30 seconds

This exercise is guaranteed to make you as strong as the hero it’s named after.

• Lie face down on the floor with arms extended overhead and legs straight.
• Lift arms and legs simultaneously, engaging the back muscles to lift the chest and thighs off the floor.
• Hold the lifted position briefly, then lower back down with control.
• Repeat this exercise for three sets of 30 seconds each.

7. Hip Stretch – 30 seconds 

The hip stretch exercise will engage all the major muscle groups of your lower body.

• Start in a standing position with your feet shoulder-width apart.
• Step one foot forward, place it flat on the ground, and bend into a kneeling position so that your knee is bent at a 90-degree angle, directly above your ankle.
• Keep your back knee on the ground behind you, also bent at a 90-degree angle.
• Hold the stretch for 20-30 seconds.
• Repeat this exercise for 30 seconds on each side.

8. Squat With Stretch – 30 seconds

Let’s take a look at another variation of the squat that helps you work on some upper-body exercises.

• Start in a standing position with your feet shoulder-width apart and your hands clasped behind your head.
• Keep your back straight and lower your body into a deep squat by bending your knees until your thighs are parallel to the ground while pushing your hips back.
• Return slowly to the starting position and bend your torso to one side while reaching over your head with your arm to touch your opposite shoulder.
• Repeat this exercise on each side for two sets of 30 seconds each.

9. Whole Body Stretch – 30 seconds

This is a great way to end your workout and ensure you hit every major muscle group.

• Stand with feet hip-width apart and arms by your sides.
• Inhale and reach both arms overhead, stretching upward.
• Exhale and fold forward from the hips, reaching fingertips toward the floor or shins.
• Hold the forward fold for a few breaths, then slowly roll back up to standing.
• Repeat this sequence over 30 seconds.

How to Get the Most Out of Your Full-body Workout

• Focus on compound exercises. A full-body workout routine engages all or most of your major muscle groups in a single workout session. This includes exercises built on basic compound exercises like lunges, planks, crunches, squats, jumping jacks, and so on.

• Vary your fitness routine. Add a bit of diversity to your workout plan by switching between different exercises, modifying the intensity of your workout, and adding essential fitness equipment like dumbbells, resistance bands, and medicine balls.

• Step up the intensity. Full-body exercises also work on the principle of resistance training. This means that your muscles will only grow if they are exposed to continuously higher levels of intensity. This can be done by gradually increasing your weights, adding resistance bands, holding certain positions for longer or carrying out the same routine over a shorter time.

• Focus on healthy lifestyle modifications. The journey towards physical fitness involves more than just exercise. You also need a healthy diet that avoids hyper-processed, sugary, non-nutritious food. Getting adequate sleep is also very important, which typically means 6-8 hours of restful sleep every night. Also, supporting your mental health is just as important as your physical health. This means keeping a close-knit social group, taking our time to meditate and relax, and maintaining healthy habits.

FAQs

• What is the best way to structure your full-body workout?

A full-body workout can be divided into three main parts: upper-body push-and-pull exercises, lower-body exercises, and core movements.

• Can you build muscle with a full-body workout routine?

Yes, if you correctly apply the principles of resistance training, such as progressive overload, gradual intensity progression, adequate time for your body to recover, and proper nutrition and hydration.

• Is a full-body workout routine good for weight loss?

Yes, a full-body workout is great for promoting weight loss since it involves exercising several major muscle groups at the same time. More calories are burnt during full-body exercises than split routine exercises, promoting weight. Also, full-body workouts are easier to mix into cardio routines.

• Are there any drawbacks to a full-body workout routine?

There are some disadvantages to a full-body workout. For example, it may not allow adequate time for all your muscles to rest between each workout session. There is less overall exercise volume in individual muscle groups.

Key Takeaways for Taking Your Full-body Routine to the Next Level

Whether you’re short on time, resources, or experience, this no-equipment-required workout plan empowers you to achieve a more substantial, healthier body. Say goodbye to excuses and hello to a new level of fitness with this comprehensive and convenient workout routine.

Anyone can have a hot body, especially with this full-body workout you can do anytime you’re craving a sweat session. 

In a dream world, we could have anything we want by thinking about it. Can you imagine having a meal you’ve been craving or having your dream body by thinking about it? 

Well, even in the real world having a banging body is that simple. All you have to do is put in the work. The best part is you can put in the work at home, while traveling, or during a weekend getaway. With our full body workout, you’ll see results as long as you workout regularly. Once you start seeing results, don’t stop working out! Keep going, and you’ll be posting non-stop selfies on Instagram in no time. 

8 Signs You’re Out of Shape

There are signs that you’re out of shape and might want to consider changing up your daily routine. Your health is important, and you should take care of it. 

1. You don’t feel self-confident.
2. When you’re doing daily activities, you get winded easily. (If going up that flight of stairs at your apartment is becoming the least favorite part of your day, it’s a symptom of your body is working harder than it should be.)
3. You have back pain. 
4. You have stiff joints. 
5. You can’t get restful sleep no matter how many hours of sleep you get. 
6. Your mental health has been suffering lately. 
7. You only crave junk food, and that’s all you want. 
8. You have a high resting heart rate. 

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If you’re out of shape, start with small changes like switching out soda for sparkling water and adding in a 30-minute workout two to three times a week. 

When you first start working out again after being inactive, remember the most essential aspect is just getting into the habit of working out. Don’t focus so much on what workouts you’re doing or the length of the workouts. Once you get into the habit of working out, then you can focus on the details. 

When changing your diet, don’t starve yourself – generally, or of anything you love to eat. Moderation is key. The more you restrict, the more likely you are to binge. Getting into a binge eating cycle is the last thing you want. Feel free to make some changes to your diet, but don’t go overboard. We highly recommend to do your research, and visit your physician or a nutritionist that can help you safely adjust your diet/workout plan. 

Benefits of Full Body Workouts

It’s great to have days where you focus on specific body parts, but there’s so many benefits to a full body workout:

• Losing overall fat 
• Increased muscle 
• Increased strength 
• Reducing chronic fatigue 
• Maximizing how many calories you burn per workout 
• Ability to burn more muscle vs. split workouts 
• Increased recovery time between workouts 

You can even spice up your full body workouts with other accessories such as hand weights, ankle weights, workout mats, and earphones.

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Squat + High Punches – 30 secs

Incorporate dumbbells into your workout routine by standing with feet shoulder-width apart, holding them at shoulder level. As you squat down, push your hips back and keep them higher than your knees are. While doing this, alternate punching forward with each hand to engage your upper body too!

2. Jumping Jacks – 30 secs

Jumping jacks are a lower body workout that targets your legs, core, and arms. To do a jumping jack, stand with your feet together and your arms at your sides. Next, you need to bend your knees a tiny bit and jump into the air as if you just received the best news of your life. 

When you jump, your going to move your feet shoulder-width apart while putting your arms above your head – then jump pack to the first position. 
You completed a jumping jack! For more intense jumping jacks, try ankle weights. Don’t forget comfy shoes!

3. Lunge + Kick – 60 secs

To do a lunge kick, begin with your feet together. Then you’re going to step back with your right leg, and do a lunge. When you come back up, you kick your right foot into the air. Return to the first position and do your left leg. Keep alternating legs through the sets. Ankle weights can also add to the intensity of this workout.

4. Bird dog – 60 secs

To do a bird dog: Position yourself on your hands and knees, with your hands aligned with your shoulders and your knees underneath your hips. Extend one leg and the opposite arm simultaneously, holding the position for a few seconds before returning to the first position. Alternate sides after each rep. Want to burn even more calories? Consider adding hand weights and ankle weights.

5. Alternate Side Plank – 60 secs

For an alternate side plank, position yourself like you would in a normal plank. Next, you have to shift to one side while rotating your body so you can lift your arm up. After, return to the original plank position and repeat on the other side.

6. Reverse Dips – 30 secs

Reverse dips are an effective way to tone your glutes and get your dream booty. To do a reverse dip, sit on your bottom with your legs bent at the knee. Lift yourself up into the air using your hips, then slowly sit back down. Keep repeating until you’ve done a complete set. A soft workout mat is perfect for floor exercises like these. 

7. Bicycle Crunches – 30 secs

To do a bicycle crunches, you have to start on your back. Lift your shoulders off of your workout mat, and lift your legs. Bring your right knee and opposite elbow to each other by crunching your body on one side while fully extending the other leg. Go back to the first position and crunch the other side.  If you add ankle weights, you can increase how hard your body works with this excercise. 

8. Glute Bridges – 60 secs

Glute bridges are one of the simplest workouts to get a bigger booty. To do a glute bridge, start by laying on the floor. Keeping your arms and hands flat, lift your pelvis into the air, and hold for 3 seconds before lowering. Keep repeating until one set has been done. Resistance bands are a great idea for leveling up this booty workout.

9. Rainbow Leg Lift – 60 secs

The last excerise you’ll do is a rainbow leg lift. To do a rainbow leg lift, you’ll begin on your hands and knees. Keep your hands in line with your shoulders. Next, you’ll kick your right leg up into the air, without pointing out your toes. Hold for 2-3 seconds. Do the next leg until you’ve completed a full set. 

FAQ: Toning Your Body From Head to Toe

• Can you get ripped with full body workouts?

You can get ripped with full body workouts! Full-body workouts help maximize the amount of calories you burn, increases lean muscle mass, and targets every body group all at once. 

• How long should a full body workout be?

There are no set in stone rules about the length of a full body workout. A full body workout can be as long as you want it to be. On average, people do full body workouts for 30 minutes to 2 hours. 

• How long does it take to get back in shape?

No matter whether it’s been 2 months, 6 months, 1 year, or 20 years since you worked out, usually it takes 2 months of regular, moderate exercise to get back into shape. Keep that in mind as you start or continue on your fitness journey!

• Do full body workouts burn more fat than split body workouts? 

Full body workouts do burn more fat because full body workouts target multiple areas of the body at once. Thereby, burning more fat than spilt body workouts. 

• How do you know if your body is changing from working out?

There are subtle changes you should notice, like: your energy is increasing, your endurance improving, and your clothes are starting to become looser. Remember, changes won’t happen overnight (not even 2 days or a week later). Give it time, we promise you’ll see results if you keep working at it! 

Stay Motivated and Hydrated!

Even though you may be in the zone, you need to stay hydrated. A water bottle is your best friend throughout your workout journey, so make sure you have a good insulated water bottle to help you out. Becoming dehydrated can make you lightheaded, dizzy, or nauseous. Don’t only drink water when you’re working out. Remember to drink water throughout the day, even if you’re not working out. 

If you’re feeling low on motivation, try preworkout or drinking a cup of coffee if it’s not too late. Sometimes all you need is a little kick in the butt to get started. Or, try looking at some workout motivation quotes. There’s even workout motivation videos if you’re struggling extra hard to get up and get moving!

Imagine a full-body workout aimed at giving you that lean, toned dream body you have always desired. Also imagine you can achieve this in the comfort of your home, at your convenience, with no costly or complex gym equipment necessary,  just you and your resistance band.

How you ask? Well, in the words of certified fitness coach Heather Robertson, “health and fitness doesn’t have to be complicated or expensive.” Let me show you a simple but equally effective way to build the body of your dreams using a few basic exercises and a resistance band. 

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Why Should I Use a Resistance Band?

A resistance band is a sturdy elastic band which is commonly used during strength training to add intensity or challenge to your workout. They come in a wide range of sizes, colors and even strengths, depending on the amount of resistance you wish to add to your workout. Here are some reasons why you should start using a resistance band as part of your fitness routine.

1. They’re cost-effective. Why only gain in muscle, when you can also gain in coin? One would spend four times more on the best-selling 20 lb dumbbell set and approximately 10 times more on its 50 lb set than would be needed to purchase the best-selling 5 set resistance bands. Moreso, these bands of increasingly graded strengths may be stacked accordingly to provide the equivalent strengths of either of the previously mentioned dumbbell sets.

2. They’re versatile and adaptable. Resistance bands may be used during warm-ups, workouts, and stretching exercises, as well as in a variety of relaxation techniques such as Pilates and yoga. Through simple adjustments, these flexible bands can be easily adapted to any workout environment or routine.

3. Saves up on storage space. Rather than taking up excess room with big, bulky, and heavy equipment, these elastic bands can be folded, bagged, stored or even hung up. Thus freeing up some much-needed floor room in your workout space.

4. They can be used safely. Due to their light and soft nature, these bands help in avoiding potential crush injuries or other endangering accidents. Stress forces during the workout are directly dependent on how much effort you put in. This provides you with more control during sessions thus reducing potential risks of muscle strains or ruptures.

5. Resistance bands are convenient. When it comes to travel plans, no need to worry about accumulating excess baggage fees or hauling around tons of dead weight at your wake. Just roll it up and toss it in. This also makes it much easier for you to stick to your workout routine even on the go as you don’t have to worry about the hassle of finding a nearby gym.

6. They’re great for full-body workouts. The resistance band can be used to train all parts of the body. From the neck to the feet. This is possible due to their graded strengths and sizes, as well as their versatility. All that’s needed is some creative thinking and some floor space.

7. They can be combined with other exercise equipment. Resistance bands may be used for warm-up or relaxative stretch activities before and after more strenuous heavy-weight workouts. They may also be used in conjunction with other equipment to create more of a challenge during workout sessions.

8. Resistance bands are great for beginners. As noted earlier, the individual is in complete control of the exercise intensity when it comes to the resistance band. This fact, in combination with the availability of different elastic strengths and the pure simplicity of the band makes it great for first-time users or individuals who are new to the world of fitness.

9. They add a wider range of motion. Due to its elastic nature, fewer restrictions and greater ranges of motion are achieved during workout sessions. This enables both strength and flexibility training.

10. They enhance coordination and balance. A variety of training exercises may be achieved by using the resistance band, including coordination and balance training. This is greatly due to the strength and stability required to perform the various floor exercises while wearing the resistance band naturally involves a significant degree of coordination. 

Nine Resistance Band Exercises You Should Try Out

Here are a few workout ideas that would be great to try out with a resistance band. Make sure to wear comfortable workout clothes, towel, water bottle, and use a workout mat to provide cushioning and support.

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Reverse Crunch – 2 Sets, 40 Seconds Each

This is an excellent core-engaging exercise. 

• Lay on your back, arms flat at both sides or behind your head. 
• Place the resistance band around your mid-calf.
• Place your feet straight out.
• Contract your abdominal muscles and lift your legs off the floor, lifting your bottom a little off the floor in the process.
• Gently stretch your feet apart against the tension of the resistance band.
• Relax your muscles and return to the starting position, ensuring to still maintain a little tension on the band.
• Repeat this exercise for 2 sets of 40 seconds each.

2. Butterfly Bridges – 2 Sets, 40 Seconds Each

This exercise is great for building core and glute strength and tone. 

• Lay on the workout mat and place a resistance band around your knees just above the kneecap. 
• Spread feet shoulder length apart to create light tension
• Lay on your back with knees bent, feet flat on the floor and palms flat by your sides. 
• Lift your hips off the floor while opening your knees against resistance from the band.
• Lower your hips to the floor while bringing your knees closer together, reducing resistance from the band. 
• Repeat this exercise for 2 sets of 40 seconds each.

3. Abductor Pulses – 2 Sets, 40 Seconds Each

This workout is an excellent way to tone your thighs. Place a yoga pillow on your lower back for more comfort.

• Lay on your mat with hips bent to 30°, legs held up vertically off the floor and band just above the ankles or sit with the band around mid-thighs.
• Begin to rhythmically open and close your thighs against resistance.
• Repeat this exercise for 2 sets of 40 seconds each.

4. In and Out Squats – 2 Sets, 40 Seconds Each

This is a great exercise to strengthen your legs. 

• Place the band around your legs just above the ankles. 
• Stand with your hands together and feet just open enough to create a light tension to keep the band in place. 
• Jump up and land in a squat by spreading your feet outwards against resistance.
• Jump up again and land in a squat, bringing feet back in or closer together. 
• Repeat this exercise for 2 sets of 40 seconds each.

5. Jumping Jacks – 2 Sets, 40 Seconds Each

This is a fun full-body workout that’s great cardio too. 

• Step into the resistance band with your feet hip-width apart to maintain band tension.
• Jump up, lifting arms over the head and spreading legs wide against resistance.
• Jump up once more, bringing your arms down your sides while bringing your legs closer together but open enough to maintain band tension and prevent it from sliding down.
• Repeat this exercise for 2 sets of 40 seconds each. 

6. Squat + Leg Lift – 2 Sets, 40 Seconds Each

This exercise engages your lower limbs, encouraging muscle strengthening and promoting better balance.

• Wear the resistance band just above the knees. 
• Stand with feet hip-width apart to maintain band tension. 
• Proceed to squat, rise and lift one leg out outwards against resistance. 
• Repeat the exercise while abducting your legs against resistance to the other side.
• Repeat this exercise for 2 sets of 40 seconds each.

7. Bicycle Crunch – 2 Sets, 40 Seconds Each 

Bicycle crunches are an effective core and thigh-strengthening exercise.

• Lay on your workout mat and place the resistance band around the midfoot level on both feet. 
• Bring one knee towards the chest pulling against the resistance from the band, while straightening the other leg. 
• Alternate the movements, straightening the already bent leg and pulling the knee of the initially straightened leg to the chest.
• Repeat this exercise for 2 sets of 40 seconds each.

8. Straight Arm Pulses – 2 Sets, 40 Reps Each

Straight arm pulses are used for strengthening the arms.

• Place a resistance band slightly above the wrists of both hands.
• Extend your arms over your head and hold them apart a little to maintain band tension.
• Stretch the band by spreading your arms out.
• Bring your arms back in, maintaining light band tension.
• Repeat this exercise for 2 sets of 40 seconds each.

9. Mountain Climber – 2 Sets, 40 Seconds Each

This exercise is great for exercising the whole body. Be sure to wear comfortable shoes for this workout.

• Wear the band across both feet and enter a high plank position. 
• Bring one knee up towards the chest while the opposite leg remains extended.
• Return to the standing position.
• Bring the opposite knee up towards the chest.
• Repeat this exercise for 2 sets of 40 seconds each.

Work out with a video by following this step-by-step workout routine by Heather Robinson.

Things To Look Out For When Purchasing a Resistance Band

Here are a few important features to look out for before you buy a resistance band.

• Cost. Good quality sets of resistance bands usually range from 12 to 80 dollars, depending on durability and other accessories that may come with the bands.

• Material. Resistance bands can come in latex (natural rubber) or non-latex (synthetic rubber) material. One should be cautious if allergic to latex to avoid allergic reactions such as hives or anaphylactic shock or simply if he/she prefers to use non-latex material.

• Attachments. These are band accessories manufactured to aid anchor your band more securely. The advantages include more versatility in exercise, comfort and convenience and independence throughout the workout. 

Frequently Asked Questions about a Resistance Band Workout

Can you build muscle mass with resistance bands?

Yes, the resistance band loads your muscles similarly to free weights or machines. Greater band resistance prompts more tensile force engagement from your muscles, ultimately building them. We recommend taking protein powders and supplements to help repair and restore muscle mass.

How many calories can you burn with resistance bands?

This is dependent on the individual’s weight and time spent in training. For example, after undergoing a vigorous 30-minute resistance band workout, a 125lb woman would lose roughly 150 calories. 

How do you clean resistance bands?

Resistance bands should be wiped down after use with a damp cloth and no cleaning products (e.g. soap) should be used to maintain their elastic quality. It should then be stored away from high temperatures.

How do you stop resistance bands from rolling?

Mindfulness of length, width, and placement aids in preventing the rolling of bands. 10″ × 2″ bands have been generally recommended, and remember to keep the band at the same level between the two limbs when using it. 

Conclusion

Resistance bands offer an affordable yet highly effective and convenient means of achieving your full-body workout goals. They cover different dynamics of fitness training and can help to propel you to your healthiest self yet. 

There are a wide array of beliefs and definitions when it comes to health and physical fitness. While some people believe in flexibility, others are more concerned about endurance. Despite this, strength remains a key component in virtually any metric for measuring physical fitness.

The ability to repeatedly execute everyday actions at optimal performance levels relies significantly on your level of physical strength and muscular endurance and is one of the most easily noticeable indicators of physical health.

Full-body workouts are a fast and efficient means of strength-building and improving your physique. This is because they involve a range of functional movements which helps you recruit a larger number of muscle groups. You can also employ the use of various equipment for greater muscle engagement, especially a versatile and ubiquitous item like a dumbbell. 

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What Is a Full Body Workout?

This is an exercise plan that activates all the major muscle groups in a workout single session. The major muscle groups include the chest, shoulders, back, legs and arms.

Unlike split workout plans, which involve exercising one muscle group per session, full-body workouts enable you to maximize time by engaging those major muscles simultaneously. Full-body workouts are also much more effective for building your physical health because they mimic functional motions. 

Functional motions are simply movements which make up most of the physical activities which a normal person performs in a day. There are six core functional movements; pushing, squatting, hinging, lunging, pulling and carrying. Virtually every significant physical action we perform in a day involves some combination of these core movements.

Advantages of Full Body Workouts

• They’re great for people with limited time. Even though split body workouts are ideal for muscle growth, most people (except professional bodybuilders or fitness enthusiasts) are unable to maintain the rigid scheduling split body workouts entail. Full body workouts enable you to exercise important areas simultaneously, for 30-60 minutes a day. Even if you missed a day in a 3-day full body workout schedule, you would have at least worked out all your muscle groups more than once. 

• Full-body workouts involve functional movements. Full-body workouts involve exercises that replicate activities of daily living such as squats, reaching, stepping and lifting. Building muscle and endurance while performing these actions in exercise help us optimize your performance in daily life, prevent issues like muscle strain and lower back injury, increase your flexibility, and are also great for your posture.

• It’s safer because it prevents muscle strain. A muscle strain may occur during workouts when a particular joint is put under intense or sudden stress. When other muscle groups are not properly trained, they become weak causing imbalance in the body. Full-body workouts help build multiple groups of muscles to provide better control to the body. The increase in strength and control helps reduce your risk of injury.

• It creates a balanced physique. This workout plan targets the whole body with each session, ensuring equilibrium in build and physique. Instances of neglect or imbalance are less likely to occur as with split workouts which train different sections at a time.

Principles Guiding a Full Body Workout

Here are a few general principles you can follow to make sure you get the very best out of your full-body workout.

Compound Exercises Are the Best

These are exercises that incorporate different major muscle groups. They provide more benefits than isolated exercises as they are less time-consuming and grant other benefits besides strengthening e.g. muscle coordination, balance in muscle gain,  more cardiovascular benefits, increase in flexibility, burning off more calories, etc.

Start With an Effective Primary Lift

Begin your session with a primary lift. Your primary lift is your main exercise which involves the most muscle recruitment and typically involves the heaviest weights. These exercises should be done first as they are the most tasking and typically involve large muscles like your pectorals, latissimus, deltoid, quads, glutes and core. They include deadlifts, goblet squats, dumbbell squats and even bench presses.

Pair This With an Effective Counter Exercise

The point of a counteractive exercise is to exercise a different muscle group or the same muscle group differently than your primary lift exercise. These usually include core-strengthening exercises or plyometric exercises (short, explosive bursts of activity). For example, a dumbbell deadlift is a strengthening exercise, therefore it should be paired with an explosive exercise like lunges.

Focus on the Core Muscle Groups

These include muscles of the chest, shoulders, arms, back, thighs, core and calves. To ensure they are covered, exercises involving the upper body, lower body and core should be included.

Finish Your Workout With Cardio

Every full-body workout should end with a bit of high-intensity cardio exercise to task your heart. The tail end of the session should burn you out and help you achieve your optimal heart rate before the end of the session. This includes cardio workouts such as burpees, running sprints or high-intensity cycling are great ways of achieving this. 

6 Effective Full-Body Workouts

Here are six amazing full-body workouts which you can perform with dumbbells. You can use wrist wraps to reducing the risk of strain.

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1. Goblet Squat – 3 Sets, 40 Seconds Each

This is a great primary lift because it involves several muscle groups and can be done with progressively heavier weights.

• Stand with your legs apart, slightly greater than shoulder length, toes slightly pointed outwards.
• Hold a dumbbell to chest level, gripping the dumbbell on both sides like you were holding a goblet
• Bend your elbows to bring the dumbbell to meet the center of your chest.
• Then bend your knees and lower yourself down to a squat with your back straight, core engaged and your face looking straight forward.
• Return to the starting position.
• Repeat this exercise for 3 sets of 40 seconds each.

2. Stiff Leg Deadlift – 3 Sets, 40 Seconds Each

This is a great workout for your lower body and back.

• Start in a standing position with your feet shoulder-width apart with arms hanging down in front of you.
• Hold both dumbbells in an overhand grip i.e. with your palms facing you.
• Bend your knees slightly and keep them locked in position.
• Bend forward gradually with your back straight, slowly lowering dumbbells downwards till you feel a stretch at your hamstring or glutes.
• Then slowly rise upwards to the starting position.
• Repeat this exercise for 3 sets of 40 seconds each.

3. Walking Lunges – 3 Sets, 40 Seconds Each

This adds some variety to the workout and exercises both your arms and legs. Make sure to have the right workout shoes to improve your performance, provide support, and reduce the risk of injury during this exercise.

• Begin with your feet shoulder-width apart.
• Your dumbbells should be held in both hands.
• Take a step forward with your right foot and bend your right knee while lowering your left knee behind you towards the floor.
• While doing this swing your arms with each step while flexing your elbows to 90 degrees.
• Then push off with your right foot and return your left leg to the starting position.
• Maintain a straight back, with your chin up and eyes looking forward throughout the exercise.
• Repeat this exercise for 3 sets of 40 seconds each while alternating between your left and right legs.

4. Double Pulse Sumo – 3 Sets, 40 Seconds Each

This is a great dynamic exercise that engages your key muscle group uniquely.

• Stand with legs slightly greater than shoulder width apart.
• Grip the dumbbell in front of you.
• Lower yourself into a squat with your back straight (like a Sumo wrestler).
• Bounce up twice as if to stand, tapping dumbbells on the floor with each bounce.
• Then return to the standing position while tightening the gluteal muscles.
• Repeat this exercise for 3 sets of 40 seconds each. 

5. Curl & Press – 3 Sets, 40 Seconds Each

This exercise is great for building muscle mass in your arms and shoulders.

• Stand with feet shoulder-width apart.
• Hold your dumbbells at each side with neutral grips i.e. palms facing your sides.
• Looking straight ahead with your elbows in close contact with your sides, slowly bend your elbows bringing dumbbells to your shoulders.
• Then press upwards, lifting dumbbells upwards parallel or above your ears.
• Bring arms down into a flexed elbow position and slowly extend elbows to bring dumbbells back to the sides.

Repeat this exercise for 3 sets of 40 seconds each.

6. Front and Side Raise – 3 Sets, 40 Seconds Each

This is a great workout for your shoulders and arms as well.

• Stand with feet slightly apart.
• Hold the dumbbells in an overhand hand grip.
• Slightly bend your elbows and lift the dumbbells to shoulder level in front of you.
• Then move them outwards while maintaining that same level. Then bring your arms back down.
• Repeat this exercise for 3 sets of 40 seconds each.

FAQs

• How do I create the best full-body workout?

This can get a little complicated especially when you are going about it alone or without a professional trainer. However, just remember to stick to the basics. Consider the major movement patterns and each key muscle group. Try to incorporate an exercise for each of them. An example would be, exercises that involve; squats, hip-hinge, lunges, vertical pulling and pushing and horizontal pulling and pushing. 

• How do I improve my workouts?

Workouts may seem to get easier as our bodies begin to condition. Some easy tips to make it a little more challenging are progressive overload and time-under-tension switch-up. With progressive overload, we add more intensity to the exercise by increasing repetitions or weight. With time-under-tension, we carry out the exercises under shorter time constraints, forcing our bodies to push through them at faster rates.

Designing a workout planner focused on intensity allows for structured progression and tracking of your fitness improvement levels.

• Are full-body workouts great for weight loss?

Absolutely, full-body workouts are perfect for weight loss because they recruit a large number of major muscles which in turn consume more calories than focusing on a single muscle group. To increase the effectiveness of your full-body workout you can pair it with a cardio exercise which is great for your cardiovascular health and weight loss.

Conclusion

Full-body workouts are highly effective means of strength, endurance and cardio training. They can be tailored to fit each individual’s goals, be it weight loss or muscle gain. These exercises can be performed across different fitness levels, from beginners to athletes with minimal time demand. Remember to always keep the core principles in your mind; compound exercises, major muscle groups and mimic functional movements.