6 Top Exercises for a Complete Body Workout

Achieving a full-body workout is simpler than it seems and doesn't require using every machine at the gym (or even stepping foot in one). While weightlifting remains the gold standard for building muscle, there are plenty of other exercises you can do anywhere (and with no equipment) to activate and strengthen your whole body.

When creating a full-body routine, aim to target each major muscle group at least twice a week, says certified Pilates instructor and trainer Pamela Paley. She advises selecting compound exercises that engage multiple muscle groups simultaneously, alongside a few isolation exercises.

Once you're ready to get moving, try these expert-approved exercises for the ultimate full-body workout.

Squats

Squat Benefits

Squats are a classic strength exercise, perfect for building leg and glute strength. They are also vital for functional movement, as performing squat-like motions in daily activities (such as bending to lift toys, boxes, kids, or luggage) is essential for preventing injuries and moving effortlessly. This exercise can even help improve your speed, according to Travelle Gaines, CPT, sports performance coach and head of athletic performance at Blocks Nutrition.

How to Perform Squats

Squats are a basic movement, but they can be easily performed incorrectly—leading to injury or unnecessary discomfort. The solution is simple: Master the proper squat form. Here's how to do a squat safely.

Begin by standing with your feet aligned directly under your hips. Hinge at the hips and lower yourself as if sitting into a chair until your thighs are parallel to the ground, or until your legs form at least a 90-degree angle, as stated by Gaines. Then, rise quickly, activating your core and glutes as you stand. 'You can use just your body weight or add extra resistance with weights,' says Gaines.

To keep proper form, Gaines suggests keeping your toes pointed straight and hip-width apart (pointing toes outward may cause knee discomfort). Additionally, your knees should never extend beyond your toes.

Squats can be modified if a traditional squat feels painful. Performing a squat against a wall can offer back support while also encouraging proper form, helping to reduce knee pain.

Push-Ups

Push-Up Benefits

The classic push-up targets multiple muscle groups, including your shoulders, chest, arms, trunk, glutes, and legs, according to Greg Robbins, CrossFit L2 trainer and owner of Feast Fitness + Nutrition. Push-ups are not only effective for building and toning muscles, but they can also reduce the risk of heart disease, based on research. Robbins notes that push-ups can improve your ability to perform daily activities, such as pushing a grocery cart or swinging children.

How to Perform Push-ups

To get the most out of a push-up while ensuring safety, position yourself in a [high] plank with your arms extended. Keep your body in a straight, aligned position as you lower your body toward the floor and push back up,” says Robbins.

Push-ups are a great exercise to build strength progressively. Don’t be discouraged if you can only do a few or need to modify your form in the beginning (check out how to progress from a push-up beginner to a pro). Focus on maintaining proper and safe form above all else.

For those who lack chest and arm strength to push up from the floor, Robbins suggests this alternative for similar benefits: “Find a stable, elevated surface like a table or counter, and perform your push-ups at an inclined angle. Place your hands on that elevated surface rather than the floor,” he advises.

Lunges

Lunge Benefits

Lunges are a great addition to any full-body workout, enhancing lower body strength, particularly in the hamstrings and quadriceps.

How to Perform Lunges

To reap the full benefits of lunges and minimize the risk of injury, it’s essential to maintain correct form.

For lunges, begin in a neutral stance with your hands on your hips, feet directly beneath your hips, and toes pointing forward,” says Gaines. “Step forward with one leg, lower your back knee to a 90-degree angle, and then push back up to the starting position.”

To perfect your lunge technique, Gaines suggests keeping your chest lifted and shoulders back throughout the movement. Also, make sure your front knee doesn't cave inward, extend outward, or cross in front of your toes.

Planks

Plank Benefits

Planks are an excellent way to activate and strengthen your core muscles, which are vital for maintaining good posture, stability in the spine and pelvis, preventing back pain, and many other health benefits. “This move targets your abdominal muscles, obliques, and lower back,” explains Gaines.

As you develop your core strength, aim to hold your plank position for progressively longer durations. Depending on your current level of core strength, you can perform planks on your elbows (easier) or on your hands (more challenging).

How to Perform Planks

To perform a proper plank, Gaines recommends placing your elbows or hands directly beneath your shoulders and extending both legs behind you with your toes flexed. Your body should now be supported entirely by your hands (or elbows) and toes. Squeeze your glutes, engage your core, and maintain this position as long as you can, or for a set duration like 30 to 60 seconds.

Burpees

Burpees Benefits

Burpees are commonly included in boot camp workouts and are known for being excellent for both muscle building and providing a challenging full-body workout. According to Robbins, burpees help develop explosive strength in the upper body, hips, and core. Additionally, they enhance speed and power, and are a fantastic way to boost your overall endurance.

How to Do Burpees

To perform a perfect burpee, imagine it as a seamless four-step movement: jump, squat, plank, and push-up, before reversing the sequence to complete one rep.

Start by standing tall with your feet shoulder-width apart. Lower into a partial squat and place your hands on the ground. Jump your legs back into a high plank, then lower your body to complete a push-up. Push your body back up, bring your knees under you to return to the squat position, and finish by standing tall or adding a small jump, as Robbins describes.

These five exercises can be performed easily in the comfort of your home or at your local gym, offering a complete full-body workout. No special equipment is needed, but you can always incorporate resistance bands or light weights to intensify the challenge. Feel free to adjust these exercises as necessary to fit your needs.

Drop Lunge to Lateral Curtsy Lunge

Drop Lunge to Lateral Curtsy Lunge Benefits

This full-body movement is an excellent exercise for enhancing balance, a skill that tends to decline as we age, according to Paley. "This move challenges your stability by requiring you to shift your weight, while also engaging your core to keep your body aligned," she explains. Additionally, you'll activate the adductors (inner thighs), abductors (outer thighs), glutes, hamstrings, and quads, Paley adds.

Instructions for Performing the Drop Lunge to Lateral Curtsy

Begin by standing with your feet shoulder-width apart, Paley advises. Next, step into a lunge on your right side, lowering your hips while keeping your right knee bent at about 45 degrees. Ensure your left leg remains straight and your chest stays lifted. Afterward, push off with your right foot to return to standing, but as you do, step your right foot behind your left and to the outside. Paley suggests lowering both knees as much as possible, keeping your back knee just above the ground. Finish by stepping out to the side with your right foot to return to the starting position.

If you find it difficult to maintain balance, you can use a chair for extra support. For an added challenge, incorporate weights. Paley advises, "Grab dumbbells and as you lunge to the right, extend your arms straight in front of you at shoulder height. While performing the curtsy lunge, ensure your chest stays lifted and your hips and chest remain aligned. As you press upward, reach your arms straight overhead while maintaining proper posture with your chest lifted and your hips aligned."

Complete 15 repetitions before switching sides.