Full-body workouts are highly effective for weight loss because they engage multiple muscle groups and increase your heart rate, leading to more calories burned. They also provide a balanced approach to fitness, ensuring that all muscle groups are targeted, which can help prevent muscle imbalances and injuries.
Day 1: Cardio and Lower Body– Warm-up (5 minutes of light cardio)– Running or cycling (20-30 minutes)– Squats (3 sets of 12-15 reps)– Lunges (3 sets of 12-15 reps)– Leg press (3 sets of 12-15 reps)
Day 2: Strength Training– Warm-up (5 minutes of light cardio)– Bench press (3 sets of 10-12 reps)– Deadlifts (3 sets of 10-12 reps)– Pull-ups (3 sets of 10-12 reps)– Planks (3 sets of 30-60 seconds)
Day 3: Cardio and Upper Body– Warm-up (5 minutes of light cardio)– Swimming (20-30 minutes)– Push-ups (3 sets of 12-15 reps)– Dumbbell curls (3 sets of 12-15 reps)– Tricep dips (3 sets of 12-15 reps)
Day 4: Bodyweight Exercises and HIIT– Warm-up (5 minutes of light cardio)– Burpees (3 sets of 30 seconds)– Jump squats (3 sets of 30 seconds)– Mountain climbers (3 sets of 30 seconds)– Planks (3 sets of 30-60 seconds)
Day 5: Rest or Light Activity– Rest or engage in light activities like yoga or a leisurely walk to allow your body to recover.
Day 6: Full-Body Strength Training– Warm-up (5 minutes of light cardio)– Overhead press (3 sets of 10-12 reps)– Bent-over rows (3 sets of 10-12 reps)– Russian twists (3 sets of 12-15 reps)– Planks (3 sets of 30-60 seconds)
Day 7: Rest– Take a day off to let your body recover and prepare for the week ahead.