Quick Full Body Workout 

Working out and prioritizing movement are important, but not always easily accessible. With busy schedules, work, school, and more, getting in a good workout can be difficult when time is limited. It is important to have a “something is better than nothing” mindset when it comes to working out. Consistency in these short workouts can build great long-term habits. 

This mindset allows you to be grateful for any form of movement, no matter how long your workout is. If you only have 30-45 min, you still have time to work out. That half an hour of movement is better than nothing. So get up, throw on your workout clothes, and tie your shoes. Let’s do this thing! 

Listen to your body: 

Find a form of movement that works for you. Forcing yourself to do workouts that you don’t enjoy will not get you anywhere. Figure out what works best for you and your body, and go from there. 

This does not mean making excuses for yourself. I do not always “want” to lift weights, but I know that lifting develops strong bones, manages weight, reduces chronic illness, and increases longevity (1). There is a difference between listening to your body and making excuses for yourself. Push yourself to succeed in ways that make you feel your best. You can lift weights, run, or attend guided workout classes. There is a form of movement for everyone. 

Why full body? 

When you’re in a pinch, a full-body workout is a great way to target every muscle group and have a well-rounded workout. A full-body workout is a corner stone in longestvity. They’re functional and well-balanced, effective for overall health, muscle maintenance, and metabolic function. Combining lifting weights and cardio will increase stability, stamina, muscle power, and mobility (2). 

Let’s work out: 

 Step 1: cardio 

Start by getting your heart rate going. You can choose any form of movement that feels good on your body. Want something more intense? Run a mile or hit the stair master for 10-15 minutes. If you’re looking for low-impact movement, walk or cycle for 10-15 minutes on an incline or high level to get your heart rate going. Here are a few benefits of cardio (3): 

1. Improve good cholesterol levels while lowering blood fats 
2. Decrease resting blood pressure 
3. Improving memory 
4. Decreases the chance of stroke 
5. Combat the decline in brain function 
6. Fight osteoporosis 
7. Manage arthritis 
8. Allows better blood flow to the skin 
9. Speeds up your digestive tract
10. Helps regulate gut microbiome 
11. Improves sleep 
12. Strengthens the immune system 

There are plenty more benefits where that came from …. So be sure to start your efficient workout off with some cardio to get the blood flowing and achieve an array of health benefits. 

Step 2: lift weights 

You want to focus on compound movements for a full-body workout; this means exercises that are multi-joint and multi-muscle movements. These movements effectively build strength, increase muscle mass, improve coordination, and burn plenty of calories. Targeting multiple muscle groups allows for a well-rounded workout, one that can be done in a short amount of time. 

Once your cardio is completed, it’s time to focus on these compound movements. Pick a few of the following movements, and do each one 8-12 times for 3-4 sets. Do as many sets as you can in the rest of your allotted workout time. These movements can be done with or without weights. 

1. Push ups 
2. Squat to overhead press 
3. Dumbbell deadlift 
4. Lunge with a twist 
5. Oblique curl to press 
6. Lateral bear walk 
7. Plank dumbbell drag 
8. Jumping jacks 
9. Plank jacks 
10. Burpees 
11. Reverse lunge with curl  
12. Squat to shoulder press 

Step 3: stretch 

Take a minute or two after your workout to stretch and decompress, let it feel good. You showed up for yourself on a busy day, which is amazing! Stretch out all the muscle groups you used during your workout and hydrate on your way out! You should be very proud of yourself! 

Thank you for taking the time to read my blog today! A full-body workout is a great way to get in a quick workout that builds strength and burns calories. If you have any suggestions for other workout blogs, let me know HERE. If you have any comments or concerns, please let me know HERE. I appreciate you taking the time to join me here at Particular Habits. Have a blessed day! 

Best,
Caley Guth 

Resources: 

1. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670 
2. https://www.gq.com/story/why-the-full-body-workout-reigns-supreme-3 
3. https://health.clevelandclinic.org/the-many-benefits-of-a-cardio-workout