The Best Full Body Workouts to Train Smarter, Not Longer

When it comes to getting stronger, burning fat, and staying functional for life, nothing beats a well-structured full body workout. Whether you're short on time or simply want to maximize your efforts in the gym, training your entire body in one session is one of the most efficient ways to build muscle and improve conditioning.

Why Choose Full Body Workouts?

Unlike split routines that target one or two muscle groups per day, full body workout training hits multiple major muscle groups in each session. This means more bang for your buck—more calorie burn, more compound movements, and more functional strength.

They’re also perfect for those training 2-3 times per week. Instead of needing five days to cover your chest, legs, and back, you can get everything done in just three well-structured sessions.

What Makes a Great Full Body Workout?

A great full body workout balances compound lifts, bodyweight movements, and cardio or mobility elements. Here's what a solid session typically includes:

• Lower body push: Squats or lunges

• Lower body pull: Deadlifts or kettlebell swings

• Upper body push: Push-ups, bench press, or overhead press

• Upper body pull: Pull-ups or rows

• Core: Planks, Russian twists, or leg raises

• Finisher: A quick burst of conditioning (sprints, battle ropes, jump rope)

Examples of Full Body Workouts

Here are a few routines that cover the entire body, ideal for both beginners and seasoned lifters:

1. The Efficient 5-Move Circuit

• Goblet Squats – 3x12

• Push-Ups – 3x15

• Dumbbell Rows – 3x10 per side

• Walking Lunges – 3x20 steps

• Plank – 3x45 seconds

2. The Power Trio

• Deadlift – 4x6

• Overhead Press – 4x8

• Pull-Ups – 4xMax Reps

3. Bodyweight Burnout (No Equipment Needed)

• Jump Squats – 3x20

• Push-Ups – 3x15

• Glute Bridges – 3x20

• Superman Holds – 3x30 sec

• Mountain Climbers – 3x40 sec

These examples of full body workouts can be adjusted based on your fitness level and goals. You can increase reps for endurance, add weight for strength, or shorten rest for fat loss.

A Personal Take

Years ago, I used to follow a traditional “bro split” in the gym—Monday chest, Tuesday back, and so on. But once I transitioned to workouts for the entire body, everything changed. I gained strength faster, had more energy, and could still train effectively even when my schedule got tight. That shift taught me that consistency and smart programming always win over volume for volume's sake.

Final Thoughts: What's the Best Workout for the Whole Body?

There’s no one-size-fits-all answer, but the best workout for the whole body is the one you can stick with, recover from, and progressively challenge over time. Focus on mastering form, choosing compound lifts, and listening to your body. With time, full body training can help you move better, feel stronger, and stay in the game for years.