Putting into practice the activities necessary for exercise can be a real problem especially for those who work long hours and have rigorous schedules. Nevertheless, physical activity is an essential aspect of promoting both physical and mental well-being. Full-body workouts are also effective for getting a comprehensive training that incorporates most of the major body muscles through the shortest time possible. Here are 10 full-body workouts perfect for busy professionals to help get the most out of your limited workout time.
1. Kettlebell Workouts.
Kettlebells are unique kinds of weights that are used in training and can target up to three muscles at once. A simple kettlebell program targets leg, glutes, back, shoulder, arm, and abs using simply two or three exercises including kettlebell swing, goblet squat, kettlebell deadlift, and shoulder press. Ideally, perform 3-5 sets of 10-15 reps of each exercise with minimal breaks for an effective 30-minute total body training session.
2. Bodyweight Circuits.
No equipment is required for bodyweight circuits. It is good to incorporate exercises that target the upper and lower body together such as push-ups, lunges, squat jumps, burpees, planks, and mountain climbers. Perform a sequence of 8 to 10 turns and perform 10 to 20 reps of each exercise without stopping between turns for a full body exercise.
3. Resistance Band Workout.
Resistance bands are flexible, cheap and offer an effective strength training exercise. The full-body resistance band workout is efficient in engaging every prominent muscle in the human body through standing rows, band squats, band lateral walks, overhead presses among others. Perform 2-4 sets of 12-20 repetitions and ensure proper form and the muscles targeted are being used.
4. Dumbbell Supersets.
Further engage your muscles through dumbbell supersets, which involves completing two movements consecutively. Some of the best superset pairings are a push such as dumbbell chest press paired with a pull such as one-arm rows, then switch sides. Or perform lower body movements such as dumbbell Romanian deadlifts together with dumbbell lateral lunges switching the sides every set.
5. Compound Barbell Lifts.
The only way to accomplish a lot in as little time as possible is through compound movements such as, backsquat, deadlifts, overhead presses. Perform 3-5 compound barbell lifts targeting the large muscle groups for 3-5 sets of 5-10 reps each. Emphasis on increasing the amount of overload on the muscles in order to gain maximum results in shortest time possible.
6. Sled Training.
Sled training is also a cardio and strength exercise at the same time to quickly increase the heart rate and develop powerful full body movements. Just pull or push weighted sleds for time reps or distances and limit the amount of rest between sets. Ideally these should be between 3-5 max effort pushes of 20-40 yards each for one of the most intense and time effective workouts available.
7. Battle Rope Training.
Use battle ropes during strength training sessions and incorporate different movements such as alternating waves, slams, circles to increase your heart rate. Doing between 20 seconds and 1 minute of as many reps as possible with just enough rest between the sets to complete 4-6 sets. This will cause every muscle group to be tired.
8. Rowing Machine Pyramids.
Rowing machines in developing pyramid workout with the different intensities with defined sequences to be followed in order to achieve the correct form. You could try the following: 20 seconds low intensity rowing and then 10 seconds maximum output sprinting for 5 rounds, then reverse the pyramid to come back down for a full body workout that has minimal time focused on compound movements.
9. Elliptical Intervals.
Here is your elliptical HIIT training: During your elliptical workout, shift from an all-out speed, then recover at a slower momentum for the remaining time in your elliptical session. Use sets of 30 seconds as fast as the individual can handle and then 1 minute at a slow pace until you have a total of 20 minutes for an effective fat loss session.
10. Versaclimber Sprints.
Versaclimber is an impressive piece of apparatus that allows getting an excellent full-body workout engaging the upper as well as the lower half of the body. For a quintessential workout targeting all muscle groups in a short period of time for individuals with a busy schedule, perform climbing sprints with a maximum effort of 20-30 seconds followed by a recovery period of 30-60 seconds for 5-10 sets.
Try to include one or more of those efficient full-body workouts 2-3 times per week to build strength and get your cardiovascular system in shape without spending too much time in the gym. When strength training, ensure that form is excellent, safety paramount, and allow for enough rest and food intake for the best results and to avoid mishaps. The amount of time people spend exercising with these busy-friendly workouts will see a drastic shift in body fat, muscle mass, fitness, and overall health.
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