The issue might be that you do not have the time to work out, and the solution might be a time-efficient full-body workout. This effective workout will target all the major muscles of your body, using one exercise per muscle group during your workout. Compound exercises and circuit training work more than one muscle simultaneously and provide for an excellent full-body weightlifting workout.
Benefits
The full-body workout is for beginner as well as skilled athletes. Time is on your side as you can hit every muscle group in under 60 minutes and only have to visit the gym three times per week. Full-body workouts, by and large, raise the heart rate and burn fat far more than jumping on a cardio machine for the same amount of time. You will build up your muscles symmetrically in a way that can't be done using a split, every-other-day, weightlifting routine.
Compound Exercises
Compound exercise is a form of exercise that involves a number of muscle groups working together at one time. With compound exercises, you can get a full body workout that will swiftly build muscle mass and overall fitness while strengthening your body as a whole. A full-body compound workout can consist of bench presses, squats, bent-over rows, calf raises, crunches, shoulder presses, curls, dips and deadlifts.
Circuit
The circuit workout allows you to move from one exercise to the next with little or no rest. This will increase your heart rate and general cardiovascular health and provide a complete full-body workout. You can structure your workout to be one long circuit or a repeated workout depending on the exercises and your training objective. The full-body circuit workout combines boot-camp-type exercises to build muscular and cardiovascular endurance, burn fat, build lean muscle and burn calories.
Sets and Repetitions
A good rule of thumb is eight repetitions using half your maximum weight, then one set at three quarters your maximum weight. Full-body workouts performed at three sets will allow you to complete your workout in under an hour. If you are looking to increase muscle, use weight so that you can do between 8 and 12 repetitions. If you want to tone your muscles or burn fat, use 12 to 15 reps per set with lighter weights.
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