Are you looking to transform your body and get into the best shape of your life? One of the most efficient ways to do so is with a full-body workout designed specifically for weight loss. These workouts target multiple muscle groups while keeping your heart rate up and allowing you to burn more fat in each session.
These exercises are great for weight loss and can also help increase strength, enhance aerobic capacity, and build endurance — making them incredibly versatile. Here, we'll provide an overview of why full-body workout benefits losing weight and some tips on getting started with one today!
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Swimming is an excellent full-body exercise that tones muscles and burns fat. This exercise is also low-impact and easy on the joints so you may include it in your fitness routine regardless of age.
You may undertake a 15 to 60-minute swim depending on your objective and ability level.
For optimal results, strive to swim four to five times each week. Start with 15 to 20-minute swims every other day and gradually go to 30-minute swims four to five times a week.
Dumbbell Split Squat
We suggest utilizing dumbbells instead of a barbell for safety and to maximize the muscle-building and fat-burning capabilities of the exercise. Gather and place both of your feet together. Hold your preferred weight of dumbbells, or whatever comfortable weight you can handle, at your sides.
Take a lunge-like step forward with your right foot, lifting the heel of your left foot off the ground.
Lower your body until your back knee is close to touching the ground, and your knees should bend to around 90 degrees. Maintain a straight tight torso and drive your core toward your spine. Utilize your feet to propel yourself back to an upright position. This would equate to one rep.
Hold a kettlebell by its flat top handle with both hands. Allow your arms to relax so that the kettlebell hangs between your legs. Place your legs somewhat further apart than hip-width. Your toes should protrude outwards partially. Keep your knees aligned with your toes as you bend at the hips and knees, and maintain a straight line from your shoulders to your toes.
Allow momentum to swing the kettlebell back between your knees as you bend. Maintain a steady core toward the spine, a flat back, and a high chest. Avoid lowering your shoulders while you carry the load. As you swing the kettlebell up, press through your heels and tighten your quadriceps and glutes while maintaining straight arms.
To stand, extend your hips and legs. This move will raise the kettlebell to a height slightly over the shoulder. Maintain momentum control while lowering the kettlebell as it returns to its initial position. This represents one rep.
The deadlift row is another excellent exercise that targets many muscular groups. The deadlift strengthens the hamstrings, glutes, and lower back and is followed by a row, which targets the lats. Stand with your feet around hip-distance apart and your arms at your sides while holding moderate weights in both hands.
Touch the weights to the ground while squatting. Then, execute a deadlift while maintaining a flat back. Regain your feet while holding the weights at your sides. Now, tilt at the hips and gently bend the knees while bringing the arms into a row.
Repeat the deadlift row 1–3 times with 8–12 repetitions in each set.
Single-arm Clean and Press
The clean and press with one arm is a total-body workout that targets the lower body, core, and shoulders. By doing this exercise one arm at a time, the core must work harder to maintain stability and balance. The mix of activities raises the heart rate and warms the body.
With your feet hip-distance apart and a weight in your right hand, maintain a standing position.
Touch the weight to the floor while maintaining a straight back and tight abdomen.
Pull the weight back with one arm to do a single-arm row. Rotate the arm as you raise and push the weight above continuously. Reduce the weight and repeat 1–3 sets of 8–16 repetitions on each side.
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What to avoid
Spot Reduction Exercises
Many individuals want to reduce fat from a specific area of the body. Unfortunately, when it comes to human genetics, we cannot select which locations to burn fat. Therefore, completing abdominal workouts will not provide the desired effects if you intend to reduce your stomach fat.
This holds for all other body parts and muscle groups as well. Why? Because the only thing workouts target is your muscles, not the fat covering the muscles. Shedding this fat is only done by consuming fewer calories than you burn via diet and exercise. In other words, you should eat fewer calories than you expend, causing your body to use its stored body fat for energy instead.
Extended Cardio Sessions
If you solely perform cardio without strength training, it might lead to muscle loss, which is undesirable for some individuals. Strength training improves lean muscle mass, boosting metabolism and reducing body fat—the greater your muscle mass, the more calories you burn.
Skipping Out on Warm-ups
In general, warm-ups and cooldowns include doing an activity at a slower speed and with less intensity. Warming up prepares the body for aerobic exercise. A warm-up progressively cranks the cardiovascular system by gradually boosting body temperature and blood flow to the muscles. Warming up also reduces muscular pain and the chance of injury.
Now that you know the best full-body workout for weight loss and a few variations, it's time to get started! Remember to focus on quality over quantity and to listen to your body.
If something feels wrong, stop and consult a professional before continuing. And lastly, have fun with it! Exercise should be something you enjoy and look forward to!