Sep 05, 2022

The Ultimate Full-Body Workout

We get it; you are a busy person and can’t find time to exercise. Well, I have a little secret to tell you: You don’t need to work out for hours to build strength, lose weight, get into shape, and improve your overall health. You don’t need to go to the gym to perform this easy full-body workout. You can complete it in just 25 minutes.

A full-body workout for muscle growth is just what it sounds like: workouts where you train all of your major muscle groups in every session. It’s a great way to improve your fitness level even with a busy routine. With a full-body workout routine at home, you can improve your metabolism, build muscle, and lose weight. 

Benefits of a full-body workout

There is a wide range of benefits of a full-body workout:

  • It is the best way to ensure that all of your major muscle groups are engaged in a single workout and no muscle is left behind.
  • A full-body workout for muscle growth tends to include compound strength workouts which are highly effective for functional strength. 
  • The full-body workouts are ideal for people that have a random workout schedule. In case you miss a training session at the end of the week, you will not be missing out on training a specific part of the body. 

Who can do a full-body workout?

Total body workouts are a great choice for beginners as they engage and train all muscle groups, provide strength to all parts of the body, and teach the right movement and technique patterns. It means that anyone can perform an easy full-body workout.

You can get a lot of benefits from a full-body workout routine at home:

  • If you are busy and want to train all muscle groups in a single workout.
  • If you want to lose weight, full-body training will maximize calorie burn.
  • If you are looking for strength training or cardio blast, it is the best workout to get started.
  • If you want to tone muscles, a full-body workout will help you get defined muscles.

25-Minute Full-Body Workout

So let’s get you ready to start a full-body workout! We’ve had fun creating the perfect full-body workout session that you can add to your busy schedule. Perform three to five sets of 10 to 12 reps for each of the below-mentioned exercises. Perform these exercises with minimal rest in between. 

Here is the ultimate full-body workout:


Lunges can be performed with or without weights. You can try different lunge variations once you have perfected your form. 

  • While standing, step forward your right foot and create a 90 degrees angle with your knees. Ensure that your knee is in line with your ankle. 
  • Position your other knee so that it is parallel to the floor and ensure to lower straight down instead of forward.
  • As you move, try engaging your abs. Step the foot back and then repeat on the opposite side.

Squat to Shoulder Press

  • Grab some dumbbells in each hand and place your hands on your shoulders.
  • Squat down while keeping your hands in the same position.
  • Now stand up and press your arms up above your head. 
  • You can make it easier by squatting down to a chair and pressing the dumbbells overhead and rising to a standing position.


  • Get down on your hands and knees. Place your hands shoulder-width apart.
  • Now straighten your legs, resting on your toes. Ensure that your hands are in line with your shoulders.
  • Now bend your elbows and move your body downwards till your chest is close to the ground. Keep your hips intact.
  • Push the ground to move back to the initial position. 

Bodyweight squats

Body weight squat is a good full-body workout training to add to your routine. Once you have perfected the bodyweight squats, you can move to the weighted squats.

  • Stand while placing your feet hip-distance apart and arms beside your body.
  • Broaden your chest and engage your core while pushing your hips down and back like you are going to sit down.
  • Once your thighs become parallel to the floor, pause for a moment.
  • Now push yourself up to come back to the standing position.

Shoulder Press

  • Take a pair of dumbbells or any other similar item at shoulder level. 
  • Extend your arms fully by pressing overhead. 
  • Now bring back your arms to shoulder height.

This exercise can also be performed with resistance bands. Stand on a resistance band with your feet hip-width apart. Grip the handles with a pronated grip with your arms at shoulder level. Fully extend your arms by pressing the handles overhead. Now move your arms back to shoulder height.

What are you waiting for?

You can reach your weight-loss and strength-building goals as long as you have the commitment, drive, and discipline to follow a healthy diet and workout plan. Stick to your full-body workout routine at home to maintain your results and see progress. Try fitting it into your daily routine and be consistent.

Getting fitness coaching from Frolic for Life will help create an atmosphere of accountability. Together, we will design a workout program for your fitness goals. Our Fitness Coach will push you to reach your goals in a healthy amount of time.


Contact us for a FREE consultation with our resident Fitness Coach to chat about creating your own personalised ultimate full-body workout.

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