A full-body workout strengthens all major muscle groups during an exercise session. This type of workout can include training the upper body, lower body and core all in one day, and it can also incorporate compound exercises that target small and large muscle groups in one movement. Circuits that combine strength and cardio also challenge the whole body. There are several benefits to structuring your routine to include full-body workouts.
Calorie Burn and Weight Loss
The energy used by the muscles during a workout results in calorie burn. The more muscles you engage during an exercise, the greater the number of calories you will burn. This is often the draw of incorporating compound movements into a full-body workout. For example, you can perform a squat with a dumbbell in each hand, and then do a biceps curl when you reach the standing position before moving into your next squat. When working small muscle groups individually, the number of calories burned is less than the amount you can burn when you include them while working larger muscle groups such as those of the legs.
Creating a caloric deficit by burning more calories through exercise and normal body function than you eat each day is essential for weight loss. The calorie burn resulting from full-body workouts can boost your weight loss and allow you to meet your fitness goals.
Muscle Balance
The muscles of the body must be balanced in strength to function at their best, which will help you reach your fitness goals. Opposing muscle groups work hand-in-hand to move the limbs of the body, or support good posture. For example, the quadriceps on the front of the upper leg and the hamstrings on the back of the upper leg work together when you are walking or running. Similarly, the abdominal muscles and the muscles of the lower back support you while standing, sitting, bending and reaching.
Both muscles must be adequately trained to create muscular balance throughout the body. A full-body workout accomplishes this. By working all the major muscle groups, you will challenge each to become stronger so that it can work with its opposing muscle to keep you fit and healthy.
Time
Busy schedules and endless to-do lists leave many exercisers seeking a quick workout that is also effective. A full-body workout fits into this category. Circuit training routines that combine quick two- to three-minute sessions of high-intensity cardio with one to two minutes of full-body strength training, can allow you to complete a challenging and effective exercise session in 20 to 30 minutes.
In addition, if you choose to do full-body weight lifting sessions to train the upper body, lower body and core on the same day, you can decrease the number of days you need to be in the gym. Skip at least one day between sessions for a specific muscle group. Therefore, if you lift for all major muscle groups on Monday, Wednesday and Friday, take a break from weight training the other days of the week. Your full-body workout may take you longer on the days you are there, but it will free up time on other days and allow you to do cardio or other fitness activities at home or outdoors.
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