The Best Workout for a Full Body Transformation

Are you looking to gain strength, lose fat, and build muscle? You’ve come to the right place. In this article, we’ll discuss the best workout for a full body transformation and how it can help you reach your fitness goals.

Quick facts: Best Workout For Full Body

  • ✅ Doing compound exercises is the key to a full body workout – Harvard Health Publishing
  • ✅ Adding support exercises to the main exercises can help ensure that the entire body is getting worked – Healthline
  • ✅ Squats, deadlifts, lunges, and presses are four of the best exercises to target multiple muscle groups at once – VerywellFit
  • ✅ To maximize results, perform exercises that use multiple joints and muscles – American Council on Exercise
  • ✅ Balance is key when designing a full-body workout routine, making sure to engage all the major muscle groups – American College of Sports Medicine

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Warming up before a workout is essential for injury prevention and to prepare your body for physical activity. Warming up activities can include light jogging, jumping jacks, or dynamic stretches, and should be done for a few minutes before starting your workout routine.

Warming up helps to get the blood flowing, which increases the body’s temperature, while stretching helps to loosen and activate the muscles. Let’s find out more about warm-up and its benefits.

Foam Rolling

Foam Rolling is a type of self-myofascial release (SMR) therapy that involves using a foam roller to release tightness in the muscles, improve blood circulation, and reduce stress. This type of warm-up can be used before any workout, whether you’re strength training or running. When done correctly, foam rolling can improve mobility, range of motion and flexibility. It can also increase core stability, reduce fatigue and minimize soreness.

Foam Rolling is an easy way to get your body ready for a workout by breaking down fascia (connective tissue) that surrounds your muscles. For best results, hold each roll for at least 30 seconds and avoid rolling over joints or bony areas. Once you’re finished with your warm-up routine, your body will be well prepared for an effective workout!

Dynamic Stretching

Dynamic stretching is a type of stretching that involves movement. It’s meant to increase flexibility and range of motion in the joints and muscles. Dynamic stretching consists of slowly moving your body through a full range of motion. This helps to warm up muscles, activate them for use, and increase flexibility by stimulating coordination between opposing muscle groups.

Examples of dynamic stretches include:

  • Bodyweight squats
  • Lunges
  • Inchworm walks (walking with arms held straight out in front)
  • Arm circles (rotating the arms in circles)
  • Leg swings (swinging the legs forward and backwards)

Dynamic stretches help improve blood flow to your muscles so they’re better prepared for activity. This helps boost an athlete’s performance as well as reduce their risk of injury during exercise or sports activities. Additionally, dynamic stretching can also be used to build strength in certain areas such as core muscle groups or hips.

Strength Training

Strength training is one of the best ways to achieve a full body transformation. Strength training can help you build muscle, increase strength and improve balance and flexibility. It also burns calories and helps you maintain a healthy weight.

Let’s look at how strength training can help you reach your goals:


Squats are considered one of the most effective exercises for improving strength and overall muscle build. This exercise is commonly used in boot camp-style workouts for a full body transformation. Squats target the large muscles in your legs, glutes, and core, making them an ideal exercise for overall fitness.

There are several variations of squats that you can perform to target different areas of the body. Some of these include:

  • Plyometric squats
  • Split squats
  • Sumo squats
  • Weighted squats

For optimal results, aim to complete three sets of 8–10 reps using a weight that’s challenging but still allows you to maintain good form with each rep.


Lunges are a great exercise for strengthening and toning the lower body and core, while also improving balance and coordination. To do a lunge, stand with your feet hip-width apart, keeping your spine long and in line with your neck. Step forward with one foot, lowering both your hips until both knees form 90-degree angles, ensuring that the front knee is over the ankle. Keep the other leg extended behind you as you press up through the front heel to return to standing position. Repeat on each side for full body toning.

You can add weights to these lunges (like small dumbbells) to increase resistance and further challenge yourself during this exercise. Lunges can be modified for any fitness level – adding them into any strength training routine is a great way to work out at home or in the gym!


Push-ups are one of the most popular and effective exercises for building muscle and strength in the upper body. They involve pushing your body off the ground with your hands in a plank position until your arms are fully extended, then lowering yourself back down to starting position. Push-ups work all of the major muscle groups in the chest, arms, shoulders, abdominals, back and core.

In order to make push-ups more challenging and build strength in different parts of the body (especially to target smaller muscles like triceps or delts), you can change up your form. Try varying hand placement (close or wide), incline (raised feet or higher hands) or decline (lowered feet). You can even add extra weight by wearing a weight vest or placing plates on your back. Push-ups are also incredibly versatile moves that can be done anywhere with no equipment required!


Pull-Ups are an effective strength training exercise that target your back, shoulders, biceps, and core. They are widely considered to be one of the most difficult exercises as they require a large amount of strength, as well as good technique.

During a Pull-Up, you begin in a hang position and then pull your body up until your chin is over the bar. You can either do them with an overhand grip (palms facing away from you) which will target your back and biceps more or an underhand grip (palms facing towards you), which will target your chest and triceps more. Doing Pull-Ups on a regular basis will help strengthen the muscles in these areas, providing a full body workout that will help give you an impressive physique.

Additionally, it is very easy to adjust the difficulty of this exercise by either changing grip width or adding weighted plates to increase the intensity level.


Deadlifts are a compound exercise that work a large group of muscles in the body. Deadlifts target both lower and upper body muscles. They involve lifting a weight from the floor to a standing position, making them an essential part of any strength training routine.

The main muscle groups targeted by deadlifts are the glutes, quads, hamstrings and core. When done correctly with proper form and positioning, deadlifts can also work your upper back muscles as well as your biceps and forearms to stabilize the weight. Performing deadlifts with correct form will help you get more out of the exercise while avoiding injury.

Deadlifts are an important part of any strength training program because they target multiple muscle groups simultaneously while engaging your core for stability during each rep. Not only will they help you build lean muscle mass and strength but they can also be used improve:

  • Balance and coordination
  • Explosive power
  • Core stability
  • Flexibility in your posterior chain muscles

Cardio Training

Cardio training is an important part of any workout routine, as it helps increase heart rate and burn calories. It also strengthens your body and helps improve overall fitness. Cardio workouts can also help burn fat, build endurance, and improve your stamina.

Let’s take a closer look at what cardio training can do for your full body transformation.

High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is an effective way to get all the cardio benefits of a traditional workout, but in a shorter time frame. HIIT involves alternating periods of high-intensity cardiovascular activity with times of rest, recovery, or low-intensity activity. The duration and intensity of each interval may vary.

HIIT is extremely effective for burning fat, improving aerobic capacity and building muscle endurance. It can also increase your speed and agility as well as help you reach your goals in a shorter amount of time. It has even been shown to improve aerobic capacity more than steady state exercise when done for similar durations and workout intensities.

HIIT can be done with any type of cardiovascular exercise such as

  • running
  • biking
  • swimming
  • rowing

– making it an ideal choice for those looking to get fit quickly!

Steady-State Cardio

Steady-state Cardio, also known as Low-Intensity Steady State (LISS) cardio, is a form of aerobic exercise at a relatively low intensity and constant speed. The goal is to maintain the same level of effort throughout the entire workout, which should last between 20 minutes to an hour.

LISS cardio can be performed indoors or outdoors on any type of aerobic equipment such as a treadmill, elliptical, bike, or rowing machine. Due to its low-intensity nature, it is well-suited for those who are just starting out in their fitness journey as this form of exercise does not place much strain on the body. Furthermore, steady-state cardio helps in burning fat more effectively than other kinds of cardiovascular exercises such as HIIT training and interval training thus helping with weight loss goals.

Circuit Training

Circuit training is a great way to get a full-body workout and have some fun while you’re at it. This type of training involves doing multiple exercises in quick succession, with minimal rest in between. You can use any number of bodyweight, free weight or machine exercises to create your own circuit. The goal of circuit training is to get your heart rate up and keep it there for an extended period of time.

For example, you might do one set of a lower body exercise, then move on to an upper body exercise, then another set of the same lower body exercise you previously used. By continuing this pattern for several sets (or “circuits”), you’ll be able to get a comprehensive cardio workout that also includes strength training elements. This type of workout maximizes your time by getting multiple fitness benefits during one session.

Core Training

Core training is an integral part of any workout routine, as it helps to improve stability, strength and flexibility. Core exercises are designed to target and strengthen the muscles of the torso, including the abs, obliques, lower back and glutes. Core training can be effective for achieving a full body transformation, as it can assist in building strength and helping to sculpt the body for a more toned look.

Let’s explore some more advantages of core training:


Planking is one of the key exercises that should be included in core training. Planking helps to strengthen the body’s stabilizing muscles, which are crucial for maintaining a strong posture. Combined with other core strengthening exercises, regular planks can help to improve overall balance, agility, and stability.

To perform the plank exercise, start by lying on your stomach with your arms folded across your chest. Lift yourself up onto your toes and elbows (or hands if you prefer). Hold this position while maintaining a straight line from head to toe for a minimum of 30 seconds (or as long as you can). Be sure to engage both your abdominal and back muscles throughout the plank exercise in order to ensure maximum results. By keeping proper technique and form during each plank workout, you can expect to develop total body strength in no time!

Side Planks

Side planks are a great core training exercise that can help to transform your body. They engage all of the muscles in the core and more, including those in the shoulders, back, chest and glutes. This allows for increased mobility and stability in the body and helps to condition your entire body.

To do a side plank, start by lying on one side with your elbow directly beneath your shoulder. Raise yourself off of the ground so that most of your weight is on your forearm and keep your legs straight. Hold this position for 15-30 seconds before switching sides and repeating. Make sure to keep all of your muscles engaged, especially your abdomen, as that is what will help you support yourself while completing this exercise. With regular practice side planks can help strengthen the muscles in the core and aid you in having a full transformation of both strength and appearance.


Crunches are a core exercise that strengthens the abdominal muscles, as well as the transverse abdominis, which runs across your midsection. When performing crunches, you should always keep your lower back flat against the floor and keep your chin tucked into your chest. This will force you to use only your abdominal muscles to lift yourself off the floor.

Beginner variations of this exercise include modified crunches or leg-lifts where you don’t lift yourself off the floor but instead just raise and lower your legs. Advanced versions of this exercise can also be done with medicine balls or weights if you’re looking for more of a challenge.

By consistently incorporating crunches into your workout routine, you can strengthen and tone abdominal muscles while increasing overall core stability. This will improve posture and make it easier to perform other exercises effectively.

Reverse Crunches

Reverse Crunches are a great way to train the core muscles and strengthen and tone the abdominals. While traditional crunches can put a lot of strain on the neck and back, reverse crunches are an effective way to engage the core while avoiding any of these issues.

To do a reverse crunch, begin by lying on your back with your hands placed flat on the floor at either side of your head. Bend your legs and bring them up so they’re at 90-degree angles. Next, contract your abdominal muscles as you raise your hips up off of the floor. Slowly lower yourself down and then repeat for a set number of reps.

Reverse crunches work both the upper and lower abs as well as provide some oblique training due to the rotation motion when raising your legs. Additionally, because this exercise is done from a lying position it is considered low-impact and easier on Your body than traditional crunches making it an excellent option for anyone beginning an abdominal workout routine.

Bird Dog

The Bird Dog exercise is a core and stability exercise that targets the abdominals, glutes, and lower back muscles. It is an effective bodyweight exercise that can help enhance overall core strength and stability.

To complete the Bird Dog exercise, begin on your hands and knees. Reach out with one arm with the palm of your hand facing down. At the same time, extend the opposite leg directly behind you so that your body forms a straight line from your head to toes. Hold this position for at least five seconds without allowing either elbow or knee to deviate from their starting position. This ensures proper activation of all muscles involved in the exercise—mainly your abdominals—to provide full-body stabilization.

This exercise can be repeated on each side for 3 sets of 8 reps or until form begins to decline.


A cool-down is an important step following a workout because it helps your muscles relax properly and prevents injuries. Cool-downs can also help reduce fatigue, flush out lactic acid in the muscles, and help your muscles recover.

There are a few different exercises you can use in a cool-down session following your workout. Let’s look at what those are:

Static Stretching

Static stretching is a form of stretching which involves the holding of a position for a certain length of time. During static stretching, it is important to hold the stretch for 30 seconds or more to increase flexibility. The idea behind static stretching is that the muscle fibers will gradually relax and lengthen as the stretch is held, gaining flexibility and range of motion in the targeted area.

Static stretching should not be confused with ballistic or dynamic stretching which involve bouncing movements where momentum causes muscle tension instead of relaxing it. It’s also important to note that static stretches should only be done when your body is already warmed up as you could potentially pull a muscle if you attempt these stretches before your muscles are warm.

Static stretches can be used for both pre-workout to prepare your muscles for exercise, as well as post workout to ensure proper recovery and reduce soreness.

Foam Rolling

Foam rolling is an important part of any full-body exercise regimen. The key to a great foam roll session is to focus on all parts of your body, from the calves and quads to the back and hips. Foam rolling allows you to deeply massage the muscles and break up knots that can form in chronically tight areas. This helps increase flexibility, improve range of motion, reduce stress, and enhance athletic performance.

To get the most out of your foam roll session, it’s important to apply steady pressure but not too much that it becomes uncomfortable or painful. After each exercise, allow about 30 seconds for a cool down using foam rolling for several muscle groups. For best results, hold each spot for about 20-30 seconds or until you feel a release in tension. As your body adjusts to the new movement patterns and you become stronger over time, increase the time on each spot as needed.

FAQs about: Best Workout For Full Body

Q: What are the benefits of a full body workout?

A: A full body workout is a great way to build overall strength and muscle tone. It also helps to improve balance, coordination, and flexibility. Additionally, because you’re exercising all of your muscles, it can help to burn more calories and fat.

Q: What is the best way to do a full body workout?

A: The best way to do a full body workout is to combine different exercises that target different muscle groups. A typical full body workout might include exercises such as squats, push-ups, lunges, pull-ups, and planks. It is also important to ensure that you are doing the exercises correctly and with good form.

Q: How often should I do a full body workout?

A: Generally, it is recommended to do a full body workout 2-3 times a week. However, it is important to listen to your body and adjust the frequency depending on how your body is feeling and recovering. It is also important to make sure that you are getting enough rest between workouts, as this will help to ensure that your muscles have time to recover and rebuild.

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