Full body workouts are one of the most effective methods for dropping fat. By training all your major muscle groups in each session, you'll burn calories during AND after your workout.
Together, we'll go over:
Why full body training is so good for fat loss
The best fat-torching exercises to include
How to structure your full body workout split
A sample workout routine
Final tips to maximize your fat loss
Let's dive in!
Why Full Body Workouts Are Best for Fat Loss
Full body workouts have many benefits that make them excellent for losing stubborn body fat
Increased Calorie Burn
Working multiple large muscle groups at once results in a greater total-body calorie burn compared to isolated exercises. More calories burned per workout = increased fat loss!
Elevated Metabolism
The large muscle groups used during full body training require more energy. This revs up your metabolism and keeps it elevated longer after your workout - also known as the "afterburn effect."
Time Efficiency
You can train your entire body in as little as 2-3 short sessions per week. Many split routines take 4+ sessions to hit every muscle group.
Muscle Retention
Working all muscles frequently helps maintain lean muscle mass as you lose fat. This leads to an athletic, toned physique.
Enhanced Work Capacity
Increased heart rate and conditioning from full body workouts enhances your capacity to work harder during training.
The Best Exercises for Full Body Fat Loss Workouts
The magic is in the selection of exercises. To prime the fat-burning pump, insist on multi-joint compound movements that tax several large muscles at once.
Here are the top compound exercises to include:
Squats - Squats target the glutes, quads, hamstrings and core. Great for a metabolism boost!
Deadlifts - Deadlifts hit the back, glutes and hamstrings. Excellent for building calorie-burning muscle.
Bench Press - Works the chest, shoulders and triceps to rev up calorie burn.
Rows - Rows build strength and muscle through the back and biceps.
Shoulder Press - Engages the shoulders, triceps and upper traps for extra calorie burn.
Lunges - Lunges work the quads, glutes and core for great all-over toning.
These compound moves should form the foundation of your fat-torching full body routine.
How to Structure Your Full Body Fat Loss Program
Here are some key evidence-based guidelines for setting up your program:
Train 3 days per week - This allows proper recovery between workouts.
Keep workouts under 60 mins - Maintains workout intensity and metabolic demands.
Prioritize compound lifts - Squats, deadlifts, presses, rows = more calories burned!
Add some isolation exercises - Bicep curls, triceps' extensions, lateral raises, etc. For balanced muscle development.
Include HIIT cardio - Short 4-8 minute high intensity interval sessions.
Progressive overload - Gradually increase weight, sets and reps over time.
Let's look at how to set up a sample program.
A Sample 3 Day Full Body Routine
Here is one way to structure a balanced, fat-burning full body split over 3 days:
Workout A
Squats - 3 sets x 8-10 reps
Bench Press - 3 sets x 8-10 reps
Bent Over Rows - 3 sets x 8-10 reps
Shoulder Press - 3 sets x 8-10 reps
Lunges - 3 sets x 10-12 reps per leg
Bicep Curls - 2 sets x 10-12 reps
HIIT Sprints - 4 minutes
Workout B
Deadlifts - 3 sets x 6-8 reps
Incline Bench Press - 3 sets x 8-10 reps
Lat Pulldowns - 3 sets x 10-12 reps
Step Ups - 3 sets x 10-12 reps per leg
Triceps' Extensions - 2 sets x 10-12 reps
Planks - 3 sets x 30-45s
Workout C
Goblet Squats - 3 sets x 12-15 reps
Chest Fly's - 3 sets x 10-12 reps
Seated Rows - 3 sets x 10-12 reps
Arnold Press - 3 sets x 10-12 reps
Bulgarian Split Squats - 3 sets x 12-15 reps per leg
HIIT Rowing - 6 minutes
This covers all the major muscle groups over 3 total body workouts. HIIT is added in for enhanced fat burning.
Make sure to progress by adding weight and volume over time. Next let's recap some final tips.
Final Thoughts
If you follow an intelligent training, nutrition and lifestyle program like this, you'll be well on your way to dropping fat and looking lean.
And if you need help creating a customized fat loss plan, the personal trainers at Beyond Biomechanics are here to help. Contact us today to get started unlocking your full fitness potential!