3 Full Body Workouts For Losing Body Fat


If you are looking to cut body fat, doing a full body workout may be your best bet.  Full body workouts let you workout at the greatest frequency, while still giving you time to recover. 

The key to maintaining a successful full body workout routine when you are in fat loss mode is to be careful about the volume of your workout.  What this means is, watch the total number of sets you complete.  When you are taking in less calories than normal (as you should be on a fat loss diet plan) your body will take longer to recover. 

Combining a full body workout plan with another sport you may play or outside cardio may make things a bit tricky for you.  Your full body workout plan will work every major muscle group in your body.  You really need to pay attention to what other forms of exercise you are getting so you don’t burn yourself out and limit the gains from your workouts in the gym.

Below are three different types of full body workouts that are great for fat loss.

Low Rep Compound Workout

As mentioned above, this workout is designed to allow you to complete it with greater frequency.  You train each muscle group, but you don’t deplete each muscle group of its glycogen (your bodies’ fuel).  If you are maintaining a low carb diet, this plan would be best for you.

Low Rep Workout #1

  1. Leg Press: 3 sets of 6
  2. Bench Press: 3 sets of 6
  3. Squats:  3 sets of 6
  4. Widegrip Pullups (assisted if you cannot do them on your own): 3 sets of 6
  5. Military Press:  3 sets of 6
  6. Crunches: 3 sets of 12

Low Rep Workout #2

  1. Deadlifts: 3 sets of 6
  2. Incline Press: 3 sets of 6
  3. Lateral Raises: 3 sets of 8
  4. Lat Pulldowns: 3 sets of 6
  5. Hamstring Curls: 3 sets of 8
  6. Close Grip Bench: 3 sets of 6

You should alternate between these two workouts 3-4 times a week.  As long as you are working a particular muscle group at least once every 5 days, you should keep your muscle mass in tact while you are cutting body fat.

Max Exertion Full Body Workout

This workout is designed to sap your muscles of all their glycogen.  While this goes against what we were saying above, for some individuals this is the right workout.  By performing this every so often, you are able to boost fat burning enzymes in the body and expedite your fat burning progress.  Try to incorporate this routine into another full body workout once every other week or so.

Max Exertion Full Body Workout

  1. Squats: 3 sets of 12-10-8 with weight increasing each set
  2. Bench Press: 4 sets of 12-12-10-8 with weight increasing each set
  3. Preacher Curls: 3 sets of 10
  4. Lat Pulldowns: 4 sets of 12-12-10-8 with weight increasing each set
  5. Lunges: 3 sets of 12
  6. Pushup: 2 sets of 20
  7. Tricep Pulldown: 3 sets of 12-10-8 with weight increasing each set
  8. Upright rows: 4 sets of 12-12-10-8 with weight increasing each set
  9. Deadlifts:  3 sets of 12
  10. Hanging Leg Raises: 3 sets of 15
  11. Crunches: 2 sets of 25

A great way to accomplish the above workout is to do it in a circuit style format.  Complete 1 set of the first exercise, then move on to the second.  Continue in this fashion until you’ve done the appropriate number of sets for each exercise listed.

Timed Full Body Workout

This workout is great for anyone who is under a time crunch at the gym.  No need to make excuses about not having enough time to get a workout anymore.  This workout is short, but intense.  Given the fact they aren’t as long as other workouts, they will still allow you to workout with a greater frequency, despite their intensity. 

Perform this workout with a great deal of cardio outside the gym.  Try to make time to do this workout 3 times a week, mixed in with 3-4, 45 minute sessions of cardio.

Timed Full Body Workout

  1. Squats: 2 sets of 8
  2. Bench Press: 2 sets of 10
  3. Bicep Curl: 2 sets of 8
  4. Military Press: 1 set of 12
  5. Crunches: 2 sets of 12
  6. Seated Rows: 2 sets of 8
  7. Overhead Tricep Press: 1 set of 10

You can complete this workout in no more than 20 minutes if you follow a circuit style training plan as described above.  This will help put your body into a caloric deficiency when combined with cardio, which is what you are looking for when wanting to burn fat.

Keep in mind, diet plays the most crucial role in any fat loss plan.  Combine any or all of the above workouts with a solid diet plan, along with ample cardio, and there’s no way you aren’t shedding massive amounts of fat from your body.

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1 comment so far

  1. mary-jo on

    What an informative and practical post — thank you!


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