If you’re serious about getting fit, there’s one thing you’ve probably already figured out: full-body workouts are where it’s at.
When you work multiple muscle groups in one session, you maximize calorie burn, build strength, and improve endurance—plus, you get faster results.
One good thing? You don’t need to spend hours in the gym, and you can do full body exercises from the comfort of your home or wherever you feel most at ease.
So if you’re looking to lose weight, build muscle, or just get stronger, full-body workouts are an efficient and effective way to get things done.
7 Full-Body Workouts for Total Body Strength and Weight Loss
In this post, I’m going to share 7 awesome full-body workouts that will help you build strength, torch fat, and get the toned, strong body you’ve always wanted.
These exercises can be modified to your fitness level, whether you’re a beginner or looking for a challenge.
Let’s dive in!
1. Burpees
Why it works:
Burpees are a classic full-body exercise that hits everything from your legs and core to your arms and chest.
They’re intense, they burn fat, and they build muscle. Plus, they get your heart rate up, making them great for weight loss.
How to do it:
- Start by standing with your feet shoulder-width apart.
- Drop down into a squat position, place your hands on the floor, and kick your feet back into a push-up position.
- Perform a push-up (optional), then jump your feet forward back to your hands.
- Explode upward, jumping as high as you can before landing softly, and repeat.
Tip: Burpees are tough! If you’re just starting out, it’s okay to take it slow and skip the push-up. Just make sure to keep your form on point and aim for consistency.
2. Squat to Press
Why it works:
This is a combination of two exercises—squats and shoulder presses—that work multiple muscle groups simultaneously.
Squats target your legs and glutes, while the press works your shoulders and arms. This move is fantastic for building total-body strength.
How to do it:
- Stand with your feet shoulder-width apart, holding a dumbbell (or any weight) in each hand at shoulder height.
- Squat down, keeping your knees behind your toes and chest lifted.
- As you return to standing, press the dumbbells overhead until your arms are fully extended.
- Lower the weights back to your shoulders and repeat.
Tip: To really push the intensity, try adding a jump as you press the weights overhead—this will get your heart pumping and increase calorie burn.
3. Mountain Climbers
Why it works:
Mountain climbers are an amazing exercise that gets your heart rate up, targets your core, and engages your upper body and legs. They’re perfect for fat burning and building endurance.
How to do it:
- Start in a push-up position with your hands directly under your shoulders and your body in a straight line.
- Bring your right knee toward your chest, then quickly switch legs, bringing your left knee toward your chest while extending the other leg.
- Keep alternating your legs quickly, as if you’re “climbing” a mountain.
Tip: Don’t let your hips sag or rise too high. Keep your core engaged throughout the movement to really feel it in your abs and lower body.
4. Lunges with Bicep Curls
Why it works:
Lunges are fantastic for your legs and glutes, while the bicep curls target your arms.
This move combines strength training with a cardio component, giving you a full-body workout that tones and strengthens.
How to do it:
- Stand with your feet together, holding dumbbells (or any weights) in each hand.
- Step forward with your right leg into a lunge, ensuring your knee stays behind your toes.
- As you lower into the lunge, curl the dumbbells toward your shoulders.
- Push off your right leg to return to standing and repeat with the left leg.
Tip: Keep your chest upright and engage your core throughout the movement. You can add more weight as you progress to increase the challenge.
5. Push-Up to Plank Jack
Why it works:
This move is a killer combo of upper-body strength and cardio. Push-ups target your chest, shoulders, and triceps, while the plank jack hits your core and legs.
It’s a great fat-burning, full-body exercise that also challenges your endurance.
How to do it:
- Start in a push-up position with your hands slightly wider than shoulder-width apart.
- Perform a push-up, then immediately jump your feet out wide into a plank jack, bringing your legs apart and back together like you’re doing jumping jacks while in a plank position.
- Bring your feet back together and repeat the push-up and plank jack combo.
Tip: If the full version is too intense, modify it by doing the push-up on your knees and stepping your feet apart instead of jumping.
6. Kettlebell Swings
Why it works:
Kettlebell swings are one of the best full-body exercises you can do. They target your glutes, hamstrings, core, and even your shoulders, giving you a killer workout while building strength and boosting your metabolism.
How to do it:
- Start by holding a kettlebell (or any weight) with both hands in front of you.
- Hinge at your hips and swing the kettlebell backward between your legs, keeping your core engaged.
- Drive your hips forward to swing the kettlebell up to chest level, then control the swing back down.
- Repeat the movement.
Tip: The power for the swing comes from your hips and legs, not your arms. Make sure to use your glutes to thrust your hips forward and power the kettlebell up.
7. Deadlifts
Why it works:
Deadlifts are a staple exercise that targets your entire posterior chain—your hamstrings, glutes, and back.
They’re an excellent way to build strength and increase muscle mass, and they’re great for improving your posture, too.
How to do it:
- Stand with your feet hip-width apart, holding a pair of dumbbells or a barbell in front of you.
- Hinge at your hips (not your waist) while keeping your back flat and knees slightly bent.
- Lower the weights down in front of your shins, then drive your hips forward to stand back up, squeezing your glutes at the top.
- Repeat for the desired number of reps.
Tip: Keep your back flat throughout the movement—don’t round your back, as this can lead to injury. Focus on hinging at your hips and using your glutes to power the movement.
Wrapping It Up
There you have it—7 full-body workouts that will not only make you stronger but also help you burn fat and lose weight.
Each of these exercises targets multiple muscle groups, so you’re getting the most bang for your buck in just a short amount of time.
You don’t need to spend hours at the gym or commit to long, complicated routines. Just pick a few of these exercises, combine them into a circuit, and you’re good to go.
So go ahead, give these exercises a try, and feel free to share your progress with others. You’ve got this!