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Top 5 exercise routines for a full-body workout

Top 5 exercise routines for a full-body workout


| Fitness |

By Voja Budrovac

There are many different styles of fitness training. Yet, a full-body workout is a sure way to achieve your fitness goals, no matter what they are. You use all of your muscles and stimulate your metabolism in a single workout session. Full-body training is superb for weight loss, strength, and muscle definition. It benefits your mental focus, stamina, and overall health, too. A top-notch private fitness trainer Dubai shares with you the top 5 exercise routines for a full-body workout.

Why Full-Body Workout is Your Best Choice?

There is no one-size-fits-all in fitness training. However, anyone can get huge benefits out of a total body workout. This is if you know the correct techniques and movement patterns. So, commit yourself to safely mastering those, as the results are fantastic. Consult with an expert personal fitness coach, to put yourself on the right track. If you aim to achieve a toned physique and increase your energy levels, this is the way to go. A full-body workout incorporates compound exercises, which are exceptionally effective for gaining functional strength, and burning fat. It’s a fantastic option for total beginners, as well as gym regulars. What’s also great about this workout approach is that it’s very practical if you’re running on a tight or highly irregular schedule. Namely, dedicating only 3 days a week to a full-body workout routine is a guaranteed way to attain visible results in a short time. 

Measuring waistline
A full-body workout is a great way to lose body fat and build lean muscle

What are The Top 5 Total-Body Training Routines?

A full-body workout allows you the flexibility to safely exercise at home. An online personal training program is a brilliant convenience to keep you motivated and focused on the target. As an added bonus, it’s fun, because there is a lot of variety in how a routine can be designed. Here is our pick of the top 5 total-body workout routines, that will benefit your physique, as well as your overall health:

  • Kickboxing
  • Boxing
  • Karate
  • Cardio
  • Full-body workout with weights

In continuation, let’s review these in some more detail.


This is a high-impact, full-body workout, that is suitable for anyone, from beginners to athletes. Your instructor can modify the kicks to suit your individual needs. Kickboxing will transform your body in as short as a 12-week program if you’re willing to commit and put your endurance to the test. You’ll work every muscle of your body, in addition to burning 350-450 calories per hour. If the idea of punching and kicking your way towards strength, flexibility, and coordination appeals to you, Kickboxing is your ideal full-body workout. It’s a great way to slash stress, as well.

Woman kickboxing - full-body workout
You can burn up to 450 calories in an hour long kickboxing session

Boxing is Fun and Effective Full-Body Workout

So, how is boxing different from its cousin kickboxing? Well, in kickboxing, you use both, hands and knees, while in boxing only hands are allowed. Unlike the punches and energetic kicks in kickboxing, boxing entails punches and blocks. Boxing is a superb full-body workout, as it allows you to stimulate muscle fiber you’ve never used before. It boosts every aspect of your physical capability, and it’s a mental exercise as much as it’s physical. Don your boxing gloves and follow your trainer’s instructions, to discover the secrets of ‘The Sweet Science’. In addition, enjoy the full-body workout benefits and the boost in energy and self-confidence it gives you.

Boxing helps you build strength and muscle, as well as mental focus


While boxing as a full-body workout can help you increase your muscle mass, karate will rather tone you up, and significantly increase your mobility and flexibility. It’s great for your posture, as it helps you build a strong, upright stance. Karate will improve your overall strength, power, and muscle tone, as well as your stability and coordination. It exercises your mental concentration, apart from being a total body workout. You build a great mind-body connection, that results in excellent physical and psychological wellbeing.

Two men performing Karate
Karate will improve your mobility, posture, and overall wellbeing

Cardio Routines for a Full-Body Workout

Cardio exercises are the best full-body workout for fat loss and revealing a lean muscle body. Moreover, they keep your heart healthy, increase the capacity of your lungs and support your immune system. All material arts give you a good deal of cardio workout, necessary to blast calories and burn fat. Besides, there are many activities in the gym that you can do, for a total body workout. You may enjoy:

  • Elliptical – for low impact workout, you’ll burn calories at a slower pace, but you get a decent full-body workout while protecting your hips and joints
  • Steir Climber – the calorie burn here is moderate, but we suggest spicing it up by carrying a kettlebell or a dumbbell, to incorporate more core strength
  • Stationary Bike – to maximize your calorie burn in minimum time, do intervals of high and low intensity cycling, for as long as you can
  • Jumping Rope – try this: jump as fast as you can for a minute, and have a 20-30 seconds break. Then repeat the cycle, as many times as you can, for a total body cardio workout.

Full-Body Workout with Weights

Lifting weights is essential if you want to grow a muscle. You must ensure you’re doing it right, to prevent injuries and ensure results, so always consult with your trainer first. Here is our suggestion for a full-body workout with weights:

  • Squats – This is a classic, so grab a barbell with adequate weight, to begin your full-body workout and get an idea of your current limits
  • Lunges – hold a dumbbell in each hand while performing these, to work your upper body along with the quadriceps, hamstrings, and glutes
  • Deadlifts – simple and effective to work your entire body, but it does come with a risk. Always use the right technique to lift the weighted bar, or you may injure your back.

For a full-body workout routine with weights, try doing 8 reps of each, then repeat another set of 10 reps each, and finish with a third set of 12 reps for each of the above exercises. Consult your personal trainer to determine the right weight and technique for your total body workout plan. And remember, it’s always better to be safe than sorry, so protect yourself from unnecessary injuries, and take a bit of advice.

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