Doing exercises that target all major body parts is one of the best ways to go about losing weight because it encourages equal fat loss throughout the body. Although many common moves, such as crunches and squats, isolate only certain muscle groups, it's easy to combine them with other exercises and seek out original moves to form a total body workout.
Guidelines
People who are trying to lose weight may need to exercise more frequently and for longer periods of time than people who are content to maintain their current weights. Work out for at least 45 minutes at a time on five or six days per week for the best results. Choose full body exercises in both the aerobic and strength-training realms.
Exercises
A very effective full body aerobic exercise is the burpee, which involves a squat, push-up, plank and jump in rapid succession. Two separate aerobic exercises that effectively target the whole body when included in the same workout are punching and jogging. Kickboxing often incorporates both, and it's also an effective weight loss exercise. Tae kwon do is one of the most intense exercises, burning more than 700 calories per hour for a 160-lb. person.
Combinations
Many exercises that are designed to work only parts of the body can be combined with other moves to challenge more muscle groups. One example is the dumbbell front squat, which ACEFitness.org recommends for the back, hips, legs, thighs and arms. The mountain climber is another common exercise that is a moving variation on the plank. By adding rapid leg movements, mountain climbers work thighs and hips in addition to the shoulders and core body.
Tips
To prevent injury and make a full body workout as effective as possible, warm up and cool down before and after each exercise session. Use full body stretches as part of a warmup and cool down so that all muscle groups can prepare for intense activity. Try the bird dog (also known as the quadruped), downward dog, abdominal bridge and cobra.
Considerations
Full body workouts have the potential to result in rapid body change and weight loss, but it's important to be cautious when starting out. Many moves that work all major muscle groups are intended for people at intermediate or advanced fitness levels, so these exercises may not be a good fit for beginners. Stick to what feels comfortable for your body, and progress gradually as you get stronger. If you have doubts about any exercise or program, talk it over with your doctor before proceeding.
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