35 Full-Body Workouts for a Stronger, Healthier You

35 Full Body Workouts for a Strong & Fit You (With Minimal Equipment)

Full-body workouts are a great way to target multiple muscle groups and achieve an efficient, balanced workout. These routines are perfect for both men and women, whether you’re new to fitness or looking to upgrade your workout regime. Let’s dive into these exercises designed to improve strength, endurance, and overall fitness with just a few pieces of equipment or none at all.

Benefits of Full-Body Workouts

Efficient: Targets multiple muscle groups, saving time.
Improves Functional Strength: Better for real-life movements and strength.
Boosts Metabolism: Helps burn more calories due to larger muscle activation.

1. Push-Ups

Muscles Targeted: Chest, shoulders, triceps, and core.

Instructions:
1. Start in a plank position with hands shoulder-width apart.
2. Lower yourself until your chest almost touches the floor.
3. Push back up to the starting position.
Tip: Keep your core tight to maintain proper form.
Reps: 3 sets of 10-15 reps.

2. Squats

Muscles Targeted: Glutes, quads, hamstrings, and calves.

Instructions:
1. Stand with feet hip-width apart, back straight.
2. Lower down as if sitting on an imaginary chair.
3. Push through heels to return to standing.
Fact: Squats activate your largest muscle group, helping with calorie burn.
Reps: 3 sets of 15 reps.

3. Burpees

Muscles Targeted: Full body – chest, legs, and core.

Instructions:
1. Start in a standing position, then squat and place hands on the floor.
2. Jump back into a plank, do a push-up, jump forward, and return to standing.
Calories Burned: Around 10-15 per minute.
Reps: 3 sets of 10 reps.

4. Mountain Climbers

Muscles Targeted: Core, shoulders, and legs.

Instructions:
1. Begin in a plank position, hands under shoulders.
2. Bring one knee towards the chest, then switch quickly.
Unique Insight: A great cardio and core exercise to build endurance.
Reps: 3 sets of 30 seconds.

5. Lunges

Muscles Targeted: Quads, glutes, hamstrings, and calves.

Instructions:
1. Step forward with one leg, lowering your hips until both knees are bent.
2. Push through the front heel to return.
Tip: Keep your torso upright for proper balance.
Reps: 3 sets of 12 reps per leg.

6. Plank

Muscles Targeted: Core, shoulders, and back.

Instructions:
1. Lie face down, propping yourself on elbows and toes.
2. Hold your body in a straight line without sagging.
Fact: Strengthens deep core muscles, supporting posture.
Hold: 3 sets of 30-60 seconds.

7. Jump Squats

Muscles Targeted: Quads, glutes, and calves.

Instructions:
1. Perform a squat, then jump explosively.
2. Land softly and repeat.
Calories Burned: Around 8-12 per minute.
Reps: 3 sets of 12 reps.

8. Russian Twists

Muscles Targeted: Core, obliques.

Instructions:
1. Sit on the floor with knees bent, lean back slightly.
2. Twist your torso side to side.
Tip: Add a dumbbell or weight for extra challenge.
Reps: 3 sets of 15 reps per side.

9. Deadlift

Muscles Targeted: Hamstrings, glutes, lower back, core.

Instructions:
1. Hold a dumbbell or barbell in front of you.
2. Keep your back straight as you hinge at the hips and lower.
3. Return to standing.
Reps: 3 sets of 12 reps.
Calories Burned: Heavy deadlifts can burn up to 100 calories per 15 minutes.

10. Bicycle Crunches

Muscles Targeted: Abs, obliques.

Instructions:
1. Lie on your back, hands behind your head.
2. Bring your knee towards the opposite elbow in a pedaling motion.
Tip: Go slow to focus on muscle activation.
Reps: 3 sets of 15 reps per side.

11. High Knees

Muscles Targeted: Core, legs.

Instructions:
1. Run in place, lifting knees as high as possible.
2. Maintain a fast pace.
Reps: 3 sets of 30 seconds.
Calories Burned: Around 10 calories per minute.

12. Kettlebell Swing

Muscles Targeted: Glutes, hamstrings, core.

Instructions:
1. Hold a kettlebell with both hands, swing between legs.
2. Thrust hips forward to swing up.
Tip: Focus on hip drive, not arm strength.
Reps: 3 sets of 12 reps.

13. Glute Bridge

Muscles Targeted: Glutes, hamstrings, core.

Instructions:
1. Lie on your back with knees bent, feet flat.
2. Lift your hips, squeezing glutes.
Reps: 3 sets of 15 reps.

14. Reverse Lunges

Muscles Targeted: Quads, glutes, hamstrings.

Instructions:
1. Step back with one leg, lowering hips until knees are at 90°.
2. Push through the front heel to return.
Reps: 3 sets of 12 reps per leg.

15. Bodyweight Rows

Muscles Targeted: Upper back, biceps, core.

Instructions:
1. Use a bar at waist height, lie under it, and pull chest to the bar.
Reps: 3 sets of 10 reps.

16. Toe Touches

Muscles Targeted: Abs.

Instructions:
1. Lie on your back, lift legs, and reach up to touch toes.
Reps: 3 sets of 15 reps.

17. Step-Ups

Muscles Targeted: Quads, glutes, calves.

Instructions:
1. Step up on a bench or platform.
2. Alternate legs.
Reps: 3 sets of 12 reps per leg.

18. Tricep Dips

Muscles Targeted: Triceps, shoulders, chest.

Instructions:
1. Use a bench, lower yourself until elbows are at 90°.
2. Push back up.
Reps: 3 sets of 12 reps.

19. Bear Crawl

Muscles Targeted: Full body.

Instructions:
1. Start on hands and feet, crawl forward.
2. Keep your core tight.
Reps: 3 sets of 20-30 seconds.

20. Leg Raises

Muscles Targeted: Lower abs.

Instructions:
1. Lie on your back, lift legs to 90° and lower slowly.
Reps: 3 sets of 15 reps.

21. Plank Jacks

Muscles Targeted: Core, shoulders, legs.

Instructions:
1. Start in a plank position.
2. Jump feet out and in, like a jumping jack.
Reps: 3 sets of 30 seconds.
Calories Burned: 8-10 per minute.

22. Superman

Muscles Targeted: Lower back, glutes, shoulders.

Instructions:
1. Lie face down, arms extended.
2. Lift arms and legs simultaneously.
Hold: 3 sets of 10-15 seconds.
Tip: Helps improve posture and strengthen the lower back.

23. Side Lunges

Muscles Targeted: Inner thighs, glutes, hamstrings.

Instructions:
1. Step one leg out to the side, bending the knee.
2. Keep the other leg straight, push back to start.
Reps: 3 sets of 12 reps per leg.

24. Climber Taps

Muscles Targeted: Core, shoulders, legs.

Instructions:
1. Start in plank position.
2. Alternate bringing knees towards opposite elbows.
Reps: 3 sets of 30 seconds.

25. Alternating Dumbbell Snatch

Muscles Targeted: Shoulders, glutes, legs, core.

Instructions:
1. Start with a dumbbell between feet.
2. Squat, lift the dumbbell overhead in one motion, alternating hands.
Reps: 3 sets of 10 reps per side.

26. Reverse Plank

Muscles Targeted: Core, glutes, hamstrings.

Instructions:
1. Sit on the floor, hands behind you, feet extended.
2. Lift your body, forming a straight line.
Hold: 3 sets of 15-30 seconds.
Tip: Great for strengthening the posterior chain.

27. Wall Sit

Muscles Targeted: Quads, glutes, hamstrings.

Instructions:
1. Stand against a wall, slide down into a seated position.
Hold: 3 sets of 30-60 seconds.
Fact: Builds endurance in the lower body muscles.

28. Single-Leg Deadlift

Muscles Targeted: Hamstrings, glutes, core.

Instructions:
1. Stand on one leg, hinge forward, extending the other leg.
2. Return to standing.
Reps: 3 sets of 10 reps per leg.
Tip: Improves balance and stability.

29. Skater Jumps

Muscles Targeted: Glutes, quads, calves.

Instructions:
1. Jump laterally from one leg to the other.
Reps: 3 sets of 20 reps.
Calories Burned: 8-10 per minute.

30. Arm Circles

Muscles Targeted: Shoulders, upper back.

Instructions:
1. Extend arms and make small circles.
Reps: 3 sets of 30 seconds in each direction.

31. Tuck Jumps

Muscles Targeted: Legs, core.

Instructions:
1. Jump up, tucking knees to chest.
Reps: 3 sets of 10 reps.

32. Box Jumps