Total body strength workouts are essential to a good workout routine. They ensure you make the most of your workout time by benefitting your entire body. Total body workouts aren’t about one single move that targets everything, they pair different moves that target your main muscle groups with short periods of rest in between. You need minimal equipment, so they’re easy to do anywhere, and are ideal whether you’re beginner or advanced. Take a look at our favourite at home workouts that target the entire body!
What Are Total Body Strength Workouts?
Total body strength workouts are exercise routines that target multiple muscle groups and major movements in the body, aiming to improve overall strength and muscle development. Rather than focusing on specific muscle groups or isolated exercises, these workouts engage the entire body, providing a balanced approach to strength training.
Total body strength workouts target the upper body, the core, and lower body, and also elevate your heart rate. These exercises can include movements such as squats, deadlifts, bench presses, overhead presses, rows, lunges, and pull-ups. By engaging multiple muscles simultaneously, these exercises promote functional strength, enhance coordination, and improve overall muscle balance.
6 Benefits of Total Body Strength Workouts
- Maximize workout efficiency: Since these workouts engage multiple muscle groups in a single session, they can be time-efficient, allowing you to work out your entire body in a shorter period compared to targeting individual muscles separately.
- Burn more calories in less time: As total body strength workouts involve multiple muscles working together, they tend to be more demanding on the body and can increase calorie expenditure during and after the workout. This makes them beneficial for weight loss or maintenance goals.
- Builds muscle and boosts metabolism: Total body workouts increase lean muscle mass throughout the body. This can have a beneficial impact on your metabolism, helping you burn more fat throughout the day (not just while you’re working out).
- Improves strength: By focusing on compound exercises that mimic everyday movements, total body strength workouts help enhance overall functional strength. This can improve performance in everyday activities like hauling grocery bags, walking up and down the stairs and picking up your dog. This also helps lower your risk of injury.
- Balanced muscle development: By working the entire body, total body strength workouts promote balanced muscle development, reducing the risk of muscular imbalances or strength disparities between different muscle groups.
- Easy to do at home: You can do total body strength workouts pretty much anywhere. They’re done using your bodyweight or equipment like dumbbells, kettlebells and resistance bands- all of which can be incorporated into an at-home workout. If you slack on working out because you don’t have time to go to the gym, a half-hour full body at-home workout a few times a week will make a huge difference!
5 Total Body Strength Essentials to Invest In
6 Total Body Strength Workouts You Can Do at Home
1. 30 Min Full Body Strength – Workout With Weights (Build Strength at Home) | MadFit
All you need is half an hour for this body strength workout. It targets all major muscle groups with moves like deadlifts, chest presses and tricep extensions. She encourages you to use heavier weights for this workout as she moves super slow and the goal is to build strength! She uses two different weights, but make sure to use weights that suit your strength levels!
2. 30 Min Full Body Kettlebell Workout | Supersets | Caroline Girvan
This full body kettlebell workout is sure to make you sweat! It hits all the major muscle groups and will get your heart rate up with supersets. She takes you through moves like uneven lunges, goblet squats, and swing to squat to swing. Make sure to read through her workout description as she gives you tips to get the most out of the kettlebell swings!
3. 30 Minute Full Body Strength Workout (No Equipment + Modifications) | Juice & Toya
If you’re looking for a bodyweight workout, this one requires no equipment. It features a mixture of active movements and isometric holds to help you maximize strength and stability. It’s an amazing workout whether you’re advanced or beginner, as it includes modifications that anyone can manage! You’ll do moves like single leg hinges, pike pushups, and leg raise sit ups to build strength in every muscle.
4. Full Body Strength Workout with Dumbbells | Heather Robertson
Slow things down and increase your weight with this full body strength workout. Added resistance and slow, controlled movements allow you to focus on building strength and lean muscle. She brings you through exercises like walking lunges, skull crushers, and double pulse sumos. Start with a heavy weight and drop down if your form starts to suffer.
5. 30 Min Band Workout Full Body | Strength | + HIIT Core Finisher | Super Sweaty | Build & Burn | fitness__kaykay
Resistance bands are amazing for strength training, and if you don’t have access to weights, it’s the perfect alternative. Follow along as she brings you through a warmup, a full body strong band workout, a core-focused HIIT finisher, and a cool down. Get ready to sweat with moves like sumo deadlifts, banded glute bridges, kneeling pull aparts, and so much more.
6. Slow & On The Floor – Full Body Strength Workout (No Equipment, No Repeats, Low Impact) | MadFit
This no equipment, low impact workout will build strength and tone your muscles. It’s perfect if you’re looking for a full body workout that’s not too intense. You’ll do slow and controlled movements for a slow burn, and it’s only 20 minutes, so perfect to start or end your day with! Since it’s all on the floor, make sure you have a workout mat beneath you!
Total body strength workouts should be a key part of your workout routine each and every week. You can do these ones at home with minimal equipment!
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