Full Body Weight Loss Exercises: HealthifyMe

Maintaining a healthy weight and staying fit has become a top priority for most people. Workouts are essential to our lives, helping us stay active and energised. Whether lifting weights or doing cardio, every exercise has unique benefits. However, if you’re looking to shed some extra pounds and achieve an overall weight loss, focusing on full-body workouts is essential.

Many believe losing weight requires complex and challenging workout routines, but that’s not entirely true. Simple exercises that target the entire body can be just as effective in helping you lose weight. 

Apart from weight loss, regular workouts have numerous benefits for overall health. For example, they can help reduce the risk of chronic diseases, improve mood, and increase energy levels. In this ultimate guide to finding ways to stay healthy, we’ll explore full-body weight loss exercises you can do in the gym, at home, or in open areas. So whether you’re commencing your fitness journey or a fitness enthusiast, this guide is perfect for anyone looking to achieve a healthy weight and maintain a fit and active lifestyle.

Full-Body Exercises for Weight Loss: An Overview

Studies show exercises for the entire body are effective for losing weight and improving overall health. Full-body exercises are essential for general fitness and weight loss. They help increase muscle strength, flexibility, and endurance and reduce blood pressure. Besides, engaging in full-body exercises helps promote fat loss by raising heart rate and metabolism. While gym workouts are great, exercising outdoors or at home can be just as beneficial. This article discusses the benefits of full-body workouts, a few practical weight-loss exercises, and how to perform them.

Benefits of Full-Body Exercises

Full-body exercises offer several benefits, including increased muscle strength and endurance, improved flexibility, reduced blood pressure, and more. They also help promote fat loss by raising heart rate and metabolism, which is crucial for weight loss. Moreover, engaging in full-body activities improves immunity, mood, sleep, and heart health. Furthermore, investigations show daily exercises help one to remain fit.

Full Body Exercises for Weight Loss (Gym)

Gym workouts offer access to equipment and space for full-body exercises. Here are some of the best exercises for weight loss that you can do in the gym:

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1. Burpees

Burpee is a full-body workout targeting most major muscle groups, challenges balance and coordination and boosts cardiovascular fitness. Below are the steps to perform a burpee:

  • First, start by crouching and placing your hands on the ground.
  • Next, jump your feet back to a plank position, landing gently on your toes, and perform a squat thrust.
  • Next, bend your elbows during one basic push-up, then return to the plank position by straightening them.
  • Next, jump your hands to your feet and do a low squat.
  • Finally, explode and jump straight up, driving through your heels, getting as much height as possible.
  • Come down gently to complete one rep.  

2. Medicine Ball Slam

Medicine ball slams engage all the muscles in your body and increase the strength of your triceps, glutes, quads, hamstrings, upper back, and core muscles. Here’s how to perform a medicine ball slam:

  • First, stand tall with your feet roughly shoulder-width apart, your knees and hips slightly bent. Remember to have a medicine ball in both hands at your torso.
  • Exhale and press through your heels before standing up on the balls of your feet in one single move.
  • Extend your knees and hips to support lifting the medicine ball overhead as you stand up.
  • Smack the medicine ball straight down between your feet using your core and arms as hard as you can. Exhale as you slam the ball down.
  • Keep going for a complete set of slams (a certain number of reps or a certain amount of time). 

3. Farmer’s Walk

The farmer’s walk is a flexible, full-body workout that you can do with kettlebells or dumbbells. Here are the steps to perform a farmer’s walk:

  • First, stand with your feet hip-width apart between two kettlebells or dumbbells.
  • Hold the weights by your sides, bracing your core while you stretch your hips and knees.
  • Take small steps; the least amount of weight movement is better as you proceed.
  • Walk for 45 to 60 seconds and repeat for three sets.
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4. Kettlebell Swings

Kettlebell swings are an excellent full-body, complex exercise for burning calories, adding muscle, and boosting metabolism. They also stimulate the most muscle in a short period. Here’s how to perform a kettlebell swing:

  • Hold the kettlebells by the flat top handle with both hands.
  • Aim to space your legs just beyond hip-width apart. Ensure that your toes are slightly pointed outward.
  • Start by bending at the hips and knees while maintaining a straight line of vision. Ensure your knees stay aligned with your toes. 
  • Keep your chest high, your back flat, and your core tightened towards your spine. 
  • Do not let your shoulders sag under the weight.
  • Swing the kettlebell up while maintaining a straight arm position. It completes one rep. 

5. Crocodile Walk

The crocodile walk is great for increasing stamina and strengthening your arms, legs, and shoulders. To perform this exercise:

  • Start by standing shoulder-width apart in the press-up position.
  • Next, lower your torso until it’s as low as it should be during a press-up.
  • Next, bring one knee to the elbow and start walking while moving the opposite arm forward.
  • Repeat the movement on the opposite side.

For the best results, keep the movement gradual and controlled. Aim to perform three sets of 10-12 repetitions.

6. Renegade Rows 

Renegade rows are an advanced variation of the traditional row exercise, and they work your core, back, and arms. To perform this exercise:

  • First, place two dumbbells shoulder-width apart on the ground.
  • Place your feet wider than shoulder-width apart and get into the plank position, holding the dumbbells with your hands elevated above the ground in a neutral position.
  • Row the left dumbbell up, keeping your body stable.
  • Gradually lower the dumbbell to the floor and repeat on the opposite side.

Aim to perform 15 repetitions on each side or perform 50 seconds nonstop with a 10-second break.


These six full-body exercises are a great way to challenge yourself and improve your fitness. The burpee targets major muscle groups, while the medicine ball slam strengthens the triceps, glutes, quads, hamstrings, upper back, and core muscles. The farmer’s walk and kettlebell swings are flexible workouts that you can do with kettlebells or dumbbells, and they help to build endurance and muscle and boost metabolism. Finally, the crocodile walk and renegade rows work your core, back, and arms, significantly increasing your stamina and overall strength. You must incorporate these exercises into your routine for a well-rounded, challenging workout.

Full Body Exercises for Weight Loss (At Home)

Fitness isn’t limited to gyms or exercise spaces. You can also perform exercises involving the entire body while relaxing at home or outdoors. Full-body workouts require minimal equipment; you can easily do them at home or outside. The benefits of including full-body exercises in your weekly routine include improved immunity, mood, sleep, and heart health. Let us explore some of the best full-body exercises you can do at home.

1. Jumping Jacks

Jumping jacks are a simple yet effective workout that most people have done since childhood. They are fantastic cardiovascular exercises, even for beginners. Here are the steps to do jumping jacks:

  • Start by standing upright with your arms at your sides and feet together.
  • Jump and raise your arms above your head while stepping forward with your feet shoulder-width apart and slightly bending your knees.
  • Jump or step back to your starting position while lowering your arms to your sides.
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2. Jump Rope

Jumping rope for 15 to 20 minutes is a fantastic way to indulge in a full-body workout when you can’t go to the gym. You can break this up into two 10-minute sessions. Jumping rope is an excellent exercise for weight loss and overall health.

3. Frog Jumps

The frog jumps are a challenging full-body exercise that can help you burn calories. Here’s how to do them:

  • Stand upright with your feet shoulder-width apart.
  • Next, squat down fully, bending your knees and placing your fingertips on the ground.
  • Next, jump up and forward, pushing off the ground with your feet.
  • Finally, land in the same squatting position and repeat.

4. Squats

Squats are an excellent exercise for strengthening your lower body and core muscles. Here’s how to do them:

  • First, stand with your feet shoulder-width apart and your arms at your sides.
  • Take a deep breath in and squat down, bending your knees and keeping your back straight.
  • Ensure your knees are not bending too much, and keep your weight on your heels.
  • Then, stand back up to your starting position and repeat.

5. Jump Lunges

Jump lunges are an advanced exercise that involves your whole body and can help you lose weight. Here’s how to do them:

  • First, take a step forward with your right leg.
  • Then, jump up while switching your legs, so your left leg is forward and your right leg is back.
  • Land gently on the ground and repeat.

Other Full Body Exercises

Outdoor workouts provide a refreshing change of scenery and offer more space to move around. Here are some full-body exercises to try outdoors:

  • Walking or running
  • Hiking
  • Swimming
  • Kayaking or canoeing
  • Cycling
  • Yoga
  • High-Intensity Interval Training (HIIT)


Full-body exercises are an excellent way to improve overall health and fitness, and they can be done at home or outdoors with minimal equipment. Jumping jacks, jump rope, frog jumps, squats, and jump lunges are some examples of effective full-body exercises you can try at home. Outdoors, you can mix things up by hiking, swimming, bike riding, practising yoga, or doing HIIT. Adding these exercises to your weekly routine can help boost your mood, immunity, heart health, and sleep, all while promoting weight loss and overall wellness. 

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The Final Word

Full-body workouts are an effective way to achieve weight loss and overall health. One can perform these exercises anywhere to reap several benefits, including increased muscle strength and endurance, improved flexibility, reduced blood pressure, and promoted fat loss. In addition, full-body workouts lead to better immunity, mood, sleep, and heart health. Whether you are a fitness enthusiast or just starting, incorporating full-body exercises in your gym or home workout routine is an excellent way to maintain a fit and active lifestyle.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.

Frequently Asked Questions (FAQs)

Q: What are some full-body weight loss exercises?

A: Full-body exercises include running, jogging, skipping, swimming, and yoga. These full-body exercises are ideal since they work for several muscle groups simultaneously, saving you time and energy. In addition, with the proper measures toward weight loss, you can burn more calories even while at rest. 

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Q: How often should I do full body weight loss exercises to see results?

A: It is advised to try exercising at least 4-5 days a week to see both short- and long-term visible results. Full-body exercises are great for weight loss as it every muscle into action. However, it is best not to do it daily as your body requires recovery time and adequate rest. 

Q: Can I do full-body weight loss exercises at home without equipment?

A: Certainly, if you do not wish to go to the gym, you can indulge in full-body exercise at home without any equipment. Activities such as jumping jacks, squats, mountain climbers, lunges, crunches, yoga, etc., can be practised at home.

Q: Are full body weight loss exercises better than cardio for weight loss?

A: Both full-body and cardio exercises are excellent for weight loss. Cardio exercises also include full-body exercises such as walking, swimming, running, cycling, kettlebell swings, etc. 

Q: How many calories can I expect to burn during a full-body weight-loss exercise session?

A: Full-body workouts generally burn more calories. If you walk for 30 minutes, you burn around 80-120 kcal. While if you run for 30 minutes, you burn about 200-230 kcal. Moreover, remember that the number of calories you burn depends on your weight, sex, age, and many other factors. 

Q: Can full-body weight loss exercises help with toning and building muscle?

A: Full-body exercises have a wide range of benefits. Yes, it can help you in toning and building muscle mass. However, a split workout regime may be the best choice if your goal is to increase muscle mass.

Q: What are some beginner-friendly full-body weight loss exercises?

A: Some beginner-friendly full-body weight loss exercises include jumping jack, knee pushup, forearm plank, stationary lunge, chair squats, bridge, straight-leg donkey kick, bird dog, side-lying hip abduction, etc. 

Q: How can I make full-body weight loss exercises more challenging as I get fitter?

A: You can include push-ups in jumping jacks to make it more challenging. You can increase the speed while you are running on a treadmill. You can also do squat jumps, half-Turkish get up, tuck jumps, star jumps, single-arm push presses, and many more. 

Q: Can full body weight loss exercises help me lose belly fat?

A: Certainly, full-body exercises are excellent for reducing visceral belly fat. Additionally, it accelerates metabolism, increasing fat and calorie burning. If you combine full-body workouts with a healthy diet, your body shape will change visibly. 

Q: Is it necessary to follow a specific diet plan while doing full-body weight-loss exercises?

A: A weight loss diet plan is vital to reduce weight. Moreover, it is not a good idea to exercise while ignoring the foods you eat when trying to lose weight. A weight loss diet plan ensures you get all the nutrients your body needs for optimal health and helps you quickly reach your weight loss goals.

Supporting Sources:

1. Ricardo Borges Viana, B. R., naves, J. P. A. Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT); British Journal of Sports Medicine 2020; 15 Dec 2020. doi: 10.1136/bjsports-2018-099928.ret


2. Warburton, D. E., Nicol, C. W., & Bredin, S. S. (2006). Health benefits of physical activity: the evidence. CMAJ : Canadian Medical Association journal = journal de l’Association medicale canadienne, 174(6), 801–809. https://doi.org/10.1503/cmaj.051351


3. Abou Elmagd, Mohammed. (2016). Benefits need and importance of daily exercise. International Journal of Physical Education, Sports, and Health. 22. 22-27. 


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