5 Best Exercises for a Full‑Body Workout
Want a quick routine that hits every major muscle group? These five moves are simple, require little space, and can be done with or without equipment. Grab a mat or a sturdy chair and follow along – you’ll feel the burn in under thirty minutes.
Why These 5 Moves Matter
Each exercise in this list targets a different part of your body, so you don’t need a long list of isolated moves. Squats work your legs and core, push‑ups fire the chest and shoulders, planks strengthen the entire core, lunges balance your lower body, and the 15‑15‑15 routine gives you a cardio‑strength combo. Together they improve strength, stability, and stamina, which helps with everyday tasks and sports alike.
How to Do Each Exercise
1. Bodyweight Squat
Stand with feet shoulder‑width apart, toes slightly out. Push your hips back, bend knees, and lower until thighs are parallel to the floor. Keep chest up and knees behind toes. Rise back up and repeat. Aim for 12‑15 reps. Common mistake: letting the knees collapse inward – keep them tracking over your feet.
2. Standard Push‑Up
Place hands slightly wider than shoulder‑width on the floor, body in a straight line from head to heels. Lower chest until elbows reach a 90‑degree angle, then push back up. If full push‑ups feel tough, drop to your knees. Do 8‑12 reps. Watch out for sagging hips; engage your core to stay flat.
3. Plank
Start on forearms, elbows under shoulders, and extend legs behind you. Keep your body in a straight line, avoid lifting hips or dropping them. Hold for 30‑60 seconds. Keep breathing. If your lower back arches, tighten your abs and glutes.
4. Forward Lunge
Step forward with one foot, lower hips until both knees are at about 90 degrees. Front knee should stay over the ankle, back knee hover just above the ground. Push back to start and switch legs. Perform 10 reps per side. Common slip: stepping too far forward – keep your stride short enough to stay balanced.
5. 15‑15‑15 Workout
Set a timer for 15 seconds, pick any two exercises (e.g., jumping jacks and bodyweight rows), perform each for 15 seconds, then rest 15 seconds. Repeat the cycle three times. This short burst raises heart rate while you keep muscles working. Choose moves that fit your level and space.
Put these five together: 1 set of squats, 1 set of push‑ups, 1 plank, 2 lunges per leg, and one 15‑15‑15 cycle. Rest 60 seconds, then repeat 2‑3 times for a solid full‑body session. Adjust reps or time as you get stronger.
Remember, consistency beats intensity. Doing these five moves three times a week will build strength, improve posture, and boost energy. No fancy gear, no gym membership – just a few minutes and the willingness to move.
Got a favorite variation? Swap a squat for a goblet squat with a dumbbell, or replace push‑ups with incline presses if you have a bench. The core idea stays the same: choose five effective, easy‑to‑learn exercises and stick with them. Your body will thank you.
