Full body workouts will build strength, increase muscle and burn fat. Compared to split routines, a total body routine performed as a circuit creates a greater energy expenditure, which leads to faster fat loss, according to the American Council on Exercise. In just 30 minutes, these comprehensive workouts stimulate production of the body's muscle-building hormones and hit all the major muscle groups.
Beginner Body Weight Workout
Body weight workouts can build muscle, burn fat and increase endurance. They are also ideal if you're a beginner, as they require no equipment and can be done in the comfort of your own home. To target the whole body, do body weight squats, press-ups, reverse crunches and glute bridges. Perform three sets of 10 repetitions on each exercise, resting for 45 seconds between each set. Begin any workout with a five-minute warmup -- jog, walk briskly or dance to limber up and get blood pumping.
Advanced Body Weight Workout
This workout is a progression from the beginner body weight workout, as it is more challenging, but it can still be done without the use of gym equipment. The five exercises for this workout are alternate reverse lunges, chin-ups, burpees, clap press-ups and straight-leg situps. After your warmup, perform the exercises in a circuit fashion, doing five reps on each one before moving on to the next. When you have completed all five exercises, rest for as little time as possible before beginning the circuit again. Aim to do as many rounds as possible in 30 minutes.
Select a pair of dumbbells with which you could comfortably perform 12 overhead presses. The aim of this workout is to do six different exercises and perform as many rounds as possible in 30 minutes. After you warm up, perform six lunges on each leg, then six stiff-legged deadlifts. Six hang cleans follow, along with six overhead presses. Finally, do six bent-over rows and six press-ups with your hands on the dumbbells. You may put the dumbbells down after each circuit, but aim to start the next circuit as quickly as possible.
A barbell workout is for more advanced lifters who have mastered the previous three and are confident about performing barbell exercises. Perform three sets of five reps of barbell squats after your warmup. The last two reps on each set should be difficult but manageable. Move on to bench presses for another three sets of five reps with as heavy a weight as you can manage safely and with good form. Finish with a barbell row for another three sets of five reps in the same format as for the other exercises. These exercises are very tough, so you may need to rest for longer between sets, but you will still be finished inside 30 minutes. Use a spotter to ensure safety.
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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.