A full body workout routine is one of the most efficient ways to build strength, burn calories, and improve fitness. Whether you prefer full body gym training or a complete body workout at home, this guide will help you get started with full body exercises that work multiple muscle groups at once.

The best part? You don’t need hours in the gym. In just 20-30 minutes, you can get a good full body workout that hits your upper body, lower body, and core.

Why Choose a Full Body Workout Routine?

A full body training workout offers several benefits:

• Time-efficient – Get a whole body workout routine in less time.
• Burns more calories – Engages multiple muscles at once.
• Builds strength evenly – Prevents muscle imbalances.
• Great for beginners – Simple, effective, and easy to follow.

Whether you want a full body weightlifting routine or a full body workout plan for men, these exercises will help you reach your goals.

Beginner Full Body Workout Routine (20 Minutes)

This exercise full body workout routine is great for beginners and requires no equipment. Workout Routine:

Bodyweight Squats – 12 reps

• Stand with feet shoulder-width apart.
• Lower into a squat, keeping your back straight.
• Push back up to the starting position.

Push-Ups – 10 reps

• Keep your body straight and lower yourself to the floor.
• Push back up using your arms.

Lunges (Left Leg, Right Leg) – 10 reps per leg

• Step forward with your left leg, then lower your body.
• Push back to the starting position and switch legs.

Plank Hold – 30 seconds

• Keep your core tight and back straight.

Jumping Jacks – 1 minute

• Repeat the circuit twice for a complete body workout at home.

Full Body Gym Routine (30 Minutes)

For those who prefer full body gym exercises, this full body workout gym male plan includes weights for extra resistance. Workout Routine:

Barbell Squats – 10 reps

• Keep your feet shoulder-width apart and lower into a squat.

Bench Press – 10 reps

• Keep your back flat on the bench, lower the bar, and press up.

Deadlifts – 8 reps

• Keep your back straight and lift the barbell using your legs.

Pull-Ups – 8 reps

• Grip the pull-up bar and lift yourself until your chin is over the bar.

Plank Hold – 30 seconds

• Rest for 30-60 seconds between sets and repeat twice.

Best Full Body Exercises to Add to Your Routine

If you want to customize your full body workout regimen, try these best exercises for full body workout:

• Kettlebell Swings – Great for full body weight training routine.
• Burpees – Perfect for high-intensity full body workouts for men.
• Dumbbell Shoulder Press – Builds upper body strength.
• Romanian Deadlifts – Strengthens the lower back and hamstrings.
• Mountain Climbers – A great cardio addition to any full body routine.

Track Your Workouts with PumpPal

Staying consistent with your full body workout plan is the key to progress. PumpPal makes it easy to log your workouts, track your performance, and stay motivated. Whether you’re following a full body gym routine or a complete body workout at home, PumpPal helps you stay on track.

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