Total Body Workouts: Why They Are Perfect for Beginners

Summer’s just around the corner. Ready to hit the beach? No? We get it, things happen, and life gets in the way. But did you know that in as little as 8 weeks, you could boast of a body that you’re proud to have? If you have the time to spare, an excellent way to get in better shape is by using total body workouts.

They are ideal for beginners, or anyone with limited time, for that matter. And yes- they are truly transformative.

Let’s have a look at these workouts in greater detail.

The Advantages of Total Body Workouts

With hundreds of workout routines and training splits available for you to choose from, why go with total body sessions? Let’s see some of the most compelling reasons.

1. Efficient Use of Time: When you're short on time, a total body workout is a great way to get the most bang for your buck. You'll be working multiple muscle groups at once, which means you'll be burning calories and building strength in half the time it would take to do separate workouts for each muscle group. You'll be in and out of the gym in no time, feeling like you've accomplished something amazing.
2. Improved Overall Fitness: Total body workouts engage your entire body, which means you'll be improving your overall fitness level. You'll be building endurance, strength, and flexibility all at once, making it easier to tackle daily tasks and other physical activities.
3. Increased Caloric Burn: When you're working multiple muscle groups at once, you'll be burning a ton of calories – both during and after your workout. This is because your body is working harder to recover from the intense exercise, which means you'll be torching calories for hours after your workout is over.
4. Better Muscle Balance: Total body workouts help ensure that all your muscle groups are working together in harmony. This means you'll be building strength and stability in your muscles, which can help prevent injuries and improve overall athletic performance. We strongly recommend supplementing with creatine like that in Foundation to get the most out of these workouts.
5. Reduced Risk of Plateaus: If you're doing the same old workout routine over and over, you're bound to hit a plateau sooner or later. Total body workouts keep things fresh and exciting, challenging your muscles in new and different ways to prevent plateaus and keep you motivated.
6. Improved Mental Health: Let's not forget about the mental benefits of total body workouts! When you're pushing yourself to new heights, you'll be releasing endorphins like crazy, which can help improve your mood and reduce stress and anxiety.
7. Increased Metabolism: As you build muscle through total body workouts, your resting metabolic rate will increase, meaning you'll be burning more calories at rest. This can help you lose weight and maintain weight loss over time.
8. Better Functional Strength: Total body workouts often involve functional exercises that mimic real-life movements, which means you'll be building strength that translates to everyday activities. You'll be better equipped to handle heavy groceries, play with your kids, or tackle that pesky to-do list.

Not bad, eh? Now that you’re sold, let’s look at some exercise choices.

But First, Warm Up Exercises

Before you leap headfirst into a grueling total body workout, you’d be well-served spending a few minutes to engage in a proper warmup. Even though it might seem insignificant, warmups can significantly reduce your risk of injury and allow for a more productive session. 

Here are a few simple warmups you can try.

1. Marching in Place

This exercise is a great way to get your heart rate up and loosen your legs.

• How to perform: Stand with your feet hip-width apart, then bring one knee up towards your chest while keeping the other foot on the ground. Quickly switch legs and repeat.
• Reps/Weights: 3 sets of 30 seconds, rest for 15 seconds between sets.

2. Arm Circles

This exercise helps loosen up your shoulders and gets your blood flowing.

• How to perform: Hold your arms straight out to the sides at shoulder height. Make small circles with your hands for 30 seconds.
• Reps: 3 sets of 30 seconds, rest for 15 seconds between sets.

3. Neck Stretch

This exercise helps loosen up your neck and gets you ready for more intense movements.

• How to perform: Slowly tilt your head to the right, bringing your ear towards your right shoulder. Hold for 10 seconds, then switch sides.
• Reps: 3 sets on each side, rest for 10 seconds between sets.

4. Leg Swings

This exercise gets your legs limber and moving and helps increase your heart rate and body temperature.

• How to perform: Stand with your feet hip-width apart, then swing one leg forward and backward, then switch to the other leg.
• Reps: 3 sets of 30 seconds, rest for 15 seconds between sets.

5. High Knees

This exercise gets your heart rate up and works your legs and core.

• How to perform: Bring one knee up towards your chest while keeping the other foot on the ground. Quickly switch legs and repeat. You can also slowly alternate if balance is an issue.
• Reps: 3 sets of 30 seconds, rest for 15 seconds between sets.

6. Wrist Rotations

Wrist rotations help loosen up your wrists and gets you ready for weightlifting exercises involving the arms.

• How to perform: Hold your arms straight out in front of you, then rotate your wrists in a circular motion.
• Reps/Weights: 3 sets of 30 seconds, rest for 15 seconds between sets.

Now that you've completed these warm-up exercises, you're ready to tackle your total body workout! Let’s get into the meat of it all.

Upper Body Workout Choices

You're starting a total-body workout journey, and you're eager to tackle those upper-body exercises, aren’t you? The upper body is typically where most of the “show” muscles are located, especially if you’re a man. 

Regardless, as a beginner, it's necessary to start with exercises that are easy to learn and execute, yet still very effective in developing your upper body. Here are some of the top upper body exercises for a beginner-friendly total body workout:

Push-ups

• You'll need: A stable surface, like a yoga mat or a flat floor
• How to perform: Start in a plank position with your hands shoulder-width apart, engaging your core and keeping your body in a straight line from head to heels. Lower your body until your chest almost touches the ground, then push back up to the starting position.
• Reps/weights: 3 sets of 10-12 reps, bodyweight only

Bicep Curls

• You'll need: A pair of dumbbells (10-20 lbs for beginners)
• How to perform: Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward. Curl the dumbbells up towards your shoulders, keeping your upper arms still, then lower them back down to the starting position.
• Reps: 3 sets of 12-15 reps

3. Tricep Dips (using a chair or bench)

• You'll need: A sturdy chair or bench
• How to perform: Sit on the edge of the chair or bench with your hands grasping the edge, and your fingers facing forward. Lower your body by bending your elbows until your arms are bent at a 90-degree angle. Straighten your arms to return to the starting position.
• Reps: 3 sets of 12-15 reps, bodyweight only

4. Lateral Raises

• You'll need: A pair of dumbbells (5-8 pounds)
• How to perform: Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. Lift the dumbbells out to the sides until they're at shoulder height, then lower them back down to the starting position.
• Reps/weights: 3 sets of 12-15 reps, 5-8 pounds

5. Chest Press (using a resistance band)

• You'll need: A resistance band
• How to perform: Hold the resistance band in both hands, with the band anchored at shoulder height. Press the band away from your body, extending your arms fully, then return to the starting position.
• Reps/weights: 3 sets of 12-15 reps, resistance band only (choose suitable band)

Lower Body Workout Choices

In your eagerness to start working out, sometimes, the lower body gets neglected. However, it wouldn't be a true total body workout without this vital part of the body, right? Don’t let your buddies skip leg day!

1. Squats

You can't go wrong with squats, one of the most effective exercises for strengthening your legs, glutes, and core. Squats work multiple muscle groups simultaneously, making them an excellent addition to your total body workout.

How To Perform:

• Stand with your feet shoulder-width apart, toes facing forward or slightly outward.
• Slowly lower your body down into a seated position, keeping your back straight and your knees behind your toes.
• Push through your heels to return to standing.
• Sets/ reps: 3 sets of 10-12 reps, using bodyweight or light weights (5-10 lbs).

2. Calf Raises

Don't forget about those calf muscles! Strong calf muscles are essential for balance, stability, and overall lower body strength.

How To Perform:

• Stand on the edge of a step or platform, heels hanging off the edge.
• Raise up onto your tiptoes, squeezing your calf muscles at the top.
• Slowly lower back down to the starting position.
• Sets/ reps:3 sets of 12-15 reps, using bodyweight.

3. Lunges

Lunges are an excellent exercise for targeting your quads, glutes, and hamstrings. They can be a bit challenging, but with practice, you'll master them in no time!

How To Perform:

• Stand with your feet together, take a large step forward with one foot, and lower your body down into a lunge position.
• Keep your back straight, your front knee behind your toes, and push through your front heel to return to standing.
• Alternate legs with each rep.
• Sets/ reps: 3 sets of 10-12 reps (5 each leg), using bodyweight or light dumbbells (5-20 lbs).

4. Leg Press

The leg press is a great exercise for targeting your quadriceps, hamstrings, glutes, and even your calves to an extent. Most people are capable of overloading the leg press machine to facilitate large increases in strength. However, always ensure that you are able to maintain good form while doing so. 

How To Perform:

• Sit down on a leg press machine with your feet shoulder-width apart on the platform.
• Push the platform away from you, extending your legs.
• Slowly lower the platform back down to the starting position.
• Sets/ reps: 3 sets of 10-12 reps, using moderate weight.

Sample Workout Routine for Beginners

Three times a week, commit to a 30-minute workout routine that combines strength training exercises with some cardio to get you started on your fitness journey. It might just be one of the fastest ways to get in shape for the summer.

Warm-Up Exercises

• Jumping Jacks: 2 sets of 20 reps
• Jogging in Place: 5 minutes
• Dynamic Stretches: 5 minutes (Leg Swings, Arm Circles, Torso Twists)

Strength Training Exercises

• Squats: 3 sets of 15 reps, bodyweight only
• Lunges: 3 sets of 12 reps per leg, bodyweight only
• Push-Ups: 3 sets of 10 reps, bodyweight only
• Bicep Curls: 3 sets of 12 reps, using 5-8 pound dumbbells
• Tricep Dips: 3 sets of 12 reps, using a stable chair or bench
• Planks: 3 sets of 30-second holds

Cardio Exercises

• Burpees: 3 sets of 10 reps
• Mountain Climbers: 3 sets of 20 reps (10 per leg)
• Jump Rope: 2 sets of 1-minute intervals

Cool-Down Stretches

• Standing Forward Bend: 1 minute
• Quad Stretch: 1 minute per leg
• Child’s Pose: 1 minute
• Seated Hamstring Stretch: 1 minute per leg

Frequently Asked Questions

Can I Do Total Body Workouts at Home Without Equipment?

You can definitely do total body workouts at home without equipment; create a space-saving home gym using bodyweight exercises that require no equipment, and get creative with DIY fitness hacks to stay active and fit.

How Long Should I Rest Between Total Body Workout Sets?

When you're doing total body workouts, you should rest for 30-60 seconds between sets, depending on your fitness level, to avoid muscle fatigue. Adjust your exercise pacing to allow for sufficient recovery time, maintaining a consistent workout tempo. Remember, you shouldn’t have conversations at leisure during your dedicated workout time. Using Radiance collagen protein will also help support your joints and connective tissue that undergo so much but are often uncared for.

Can I Modify Exercises to Accommodate Past Injuries or Chronic Pain?

If you've got past injuries or chronic pain, you can modify exercises to avoid pain triggers, opting for gentle options and safe progressions that accommodate your needs, like substituting high-impact moves with low-impact alternatives that still deliver results. The exercises mentioned can be replaced by many other options.

How Long Will It Take to See Noticeable Results From Total Body Workouts?

You'll start seeing noticeable results when you consistently commit to your workout routine, incorporating progressive overload, and maintaining a balanced diet, but remember, patience is key - it may take 8-12 weeks to notice some change, so stay committed!

Are Total Body Workouts Suitable for All Fitness Levels and Ages?

Total body workouts can be adapted to suit your age, body type, and health concerns, breaking down barriers and accommodating diverse fitness realities. It also offers a good balance when time constraints hit, allowing you to train the entire body in one swoop.

Final Words

Far and wide, total body workouts are the most common type of routine, especially for beginners. It will get your body accustomed to the stress exercise places on you, and pave the way for the many biochemical changes that occur.

There’s no better time to start- join a gym, or dust off the equipment in the garage and watch your body transform.