I have to admit that a full body workout is my favorite kind of workout. Being a mom, I don’t always have time to do area-focused workouts throughout the week. That being said, the benefits of a full body workout with dumbbells are so great that it’s hard to find a reason why not to do it. Working out should fit into your life seamlessly and that’s the only way it should be. Find a workout regime that works best for you and stick with it. If you’re limited on time, trying a full body workout with dumbbells might just be for you.
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A few benefits of a full body workout with dumbbells.
As I’ve mentioned before, I love doing full body workouts because they fit into my life best. There are some days I might not be able to do a workout, but by doing a full body workout once or twice a week, I can maintain and build on all the muscles in my body. Investing in a good set of dumbbells is worth it.
It’s time efficient.
Finding time for exercise can be challenging, but with a full body workout routine, you can get the best out of every minute spent in the gym or at home working out. When doing a full body workout, you engage multiple muscle groups at the same time through compound exercises. This means you can reap the benefits of strength training, cardiovascular conditioning, and calorie burn in a single workout session. Full body workouts often have high-intensity intervals or circuit training within them, further amplifying their time-saving potential.
You can customize your full body workouts to your specific needs. What I love to do is do focused full body workouts. By this, I mean that I might focus more strongly on core or lower body exercises to ensure a deeper workout in those areas while still targeting the rest of my body. You don’t have to set out hours of your day to do a workout. If you can only do 10 minutes for the day, that’s fine too. Just move your body!
Burns more calories in a shorter period.
Let me tell you, the amount of calories I burn with a full body workout compared to a focused workout is ridiculous. I have burned double the amount of calories on occasion in full body workouts. In a study it proved that full body workouts and HIIT workouts burn more calories than other types of workouts. Unlike isolated exercises that target specific muscle groups, full body workouts engage multiple muscles simultaneously, resulting in a higher caloric expenditure both during and after the workout.
Compound movements build strength and elevate the heart rate, triggering a significant metabolic response. The intensity and complexity of full body exercises demand more energy expenditure, leading to a higher calorie burn both during the workout session and throughout the post-exercise recovery period. You can always wear a smartwatch to track your calories more effectively.
RELATED: 7 Best Bench Ab Exercises For A Killer Core Workout.
Boosts metabolism.
This would have to be one of my favorite benefits of a full body workout with dumbbells. Who doesn’t love a good boost in metabolism? Through engaging multiple muscle groups at the same time, these workouts cause a metabolic response that keeps going long after your workout ends. The dynamic nature of full body exercises places significant demands on the body, requiring it to expend more energy both during the workout and during the recovery period. This heightened metabolic rate enhances calorie burn and promotes increased fat oxidation and improved insulin sensitivity.
The muscle-building effects of full body workouts lead to a higher resting metabolic rate, meaning you’ll continue to burn calories even while at rest. I don’t know about you, but burning fat long after I’m done working out sounds like a great benefit to me.
It increases muscle engagement.
Unlike isolated exercises that focus on one muscle at a time, full body workouts use compound movements that require coordination and stabilization from various muscle groups. These exercises build strength and promote functional movement patterns, ensuring that muscles work together harmoniously. The nature of full body exercises uses stabilizer muscles, which play a crucial role in maintaining proper form and balance. A full body workout with dumbbells can lead to greater muscle growth too making the benefits of a full body workout so much more worth it!
Full body workout with dumbbells you can try.
My schedule can be crazy from time to time and on those days if I can get together the energy for a quick workout, this is my go-to workout. Naturally, any workout can be customized to your preference so don’t be afraid to experiment with different exercises. So grab a yoga mat, and a set of dumbbells and get into it!
RELATED: 9 Of The Best Pull Day Exercises At Home.
Warmup.
20 x Jumping Jacks.
10 x Burpees
20 x High Knees.
30 x Mountain Climbers.
My full body workout with dumbbells.
I like to do my full body workout with dumbbells in Tabata style, but you can always add a number and do the best you can according to your fitness level. I am nowhere close to calling myself advanced. Let’s be real, I’ve had two kids, a full time job, and a blog to maintain, I’m trying the best I can to get back in shape and that’s perfectly fine. Don’t be too harsh on yourself either.
30 Seconds – Squats with a dumbbell.
20 Seconds – Bicep Curls with dumbbells.
Repeat this set x 3.
Rest for 30 seconds.
30 Seconds – Plank.
20 Seconds – Lateral Raises with dumbbells.
Repeat this set x 3.
Rest for 30 seconds.
30 Seconds – Lunges with dumbbells.
20 Seconds – Shoulder Raises with dumbbells.
Repeat this set x 3.
Rest for 30 seconds.
30 Seconds – Crunches.
20 Seconds – Wall sits with a dumbbell on lap.
Repeat this set x 3.
Rest for 30 seconds.
30 Seconds – Side leg raises with a dumbbell on the upper leg.
20 Seconds – Leg Raises.
Repeat this set x 3.
Remember to stretch after your workout and stay hydrated!
How often should you do a full body workout?
There is no magic number when it comes to how often you should or shouldn’t be doing a certain workout. There are a few things that can change that number like your fitness goals, training experience, recovery capacity, and lifestyle. For most people aiming to achieve balanced strength, improve fitness, and maximize time efficiency, doing a full body workout two to three times per week can be highly effective. This frequency allows sufficient time for muscle recovery and growth while ensuring consistent stimulus for progress.
Beginners may benefit from starting with two full body workouts per week to allow their bodies to adapt gradually, while more experienced people may go for three to five sessions to maintain intensity and progression. Always listen to your body when it comes to exercise. While the benefits of a full body workout with dumbbells are so great, keep in mind where you are on your fitness journey and adapt your workout accordingly. Try using a fitness journal to keep track of your workouts and progress, I’ve found it very helpful throughout my journey.
Conclusion:
The benefits of a full body workout with dumbbells are undeniable. It’s important to always listen to your body and stick to what you can and can’t do. You should always be competing with anyone other than yourself. Using a full body workout with dumbbells is a great way to move closer to a happier, healthier version of yourself.
Happy training,
Your Wellness Warrior!