Full body workouts are an extremely effective way of building strength, increasing muscle and burning fat. According to strength coach Joel Marion, compared to split routines, full body workouts cause a greater energy expenditure, which leads to faster fat loss, and stimulate more production of the body's muscle-building hormones. You can get a great full body workout in just 30 minutes.
Beginner Body Weight Workout
According to ExerciseGoals.com, body weight workouts can build muscle, burn fat and increase endurance. They are also ideal if you're a beginner, as they require no equipment and can be done in the comfort of your own home. The four exercises for this workout are body weight squats, pressups, reverse crunches and glute bridges. Perform three sets of 10 repetitions on each exercise, resting for 45 seconds between each set. Ensure you are comfortable with the technique of each exercise before you start.
Advanced Body Weight Workout
This workout is a progression from the beginner body weight workout, as it is more challenging, but it can still be done without the use of gym equipment. The five exercises for this workout are alternate reverse lunges, chinups, burpees, clap pressups, and straight-leg situps. Perform the exercises in a circuit fashion, doing five reps on each one before moving on to the next. When you have completed all five exercises, rest for as little time as possible before beginning the circuit again. Aim to do as many rounds as possible in 30 minutes.
Dumbbell Workout
Select a pair of dumbbells with which you could comfortably perform 12 overhead presses. The aim of this workout is to do six different exercises and perform as many rounds as possible in 30 minutes. Perform six lunges on each leg, then six stiff-legged deadlifts. Six hang cleans follow, along with six overhead presses. Finally, do six bent-over rows and six pressups with your hands on the dumbbells. You may put the dumbbells down after each circuit, but aim to start the next circuit as quickly as possible.
Barbell Workout
This workout is for more advanced lifters who have mastered the previous three and are confident about performing barbell exercises. Perform three sets of five reps of barbell squats. The last two reps on each set should be difficult but manageable. Move on to bench presses for another three sets of five reps with as heavy a weight as you can manage safely and with good form. Finish with a barbell row for another three sets of five reps in the same format as for the other exercises. These exercises are very tough, so you may need to rest for longer between sets, but you will still be finished inside 30 minutes.
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