Full Body Workouts for Women Tailored for Every Goal

We’ve all been there, trying to squeeze in that gym session between work, family, and a semblance of a social life. It can be tough, but here’s the good news: full-body workouts can be your ace up your sleeve to staying fit and fabulous, no matter how hectic your schedule gets.

In our previous blog posts, we’ve delved into the nitty-gritty of full-body workouts, discussing their benefits and how they can be a game-changer in your fitness journey. But now, it’s time to get practical. Today, we’re going to provide you with a detailed guide that includes specific workout plans, all tailored to your unique goals. 

So, whether you’re aiming to lose weight, build muscle, increase your stamina or just maintain your current physique, we’ve got you covered. 

Is a full-body workout good for women?

Absolutely, full-body workouts are not just good for women, they’re fantastic! 

This type of workout is incredibly efficient. Time is a precious commodity for most women, juggling work, family, and personal life. Instead of spending hours in the gym every day focusing on isolated muscle groups, full-body workouts allow you to hit all the major muscle groups in one session. 

As a result, by working all your muscles evenly, you can avoid the muscle imbalances that often result from focusing too much on one area. 

Full body workout for losing weight

Losing weight is often the primary goal for many women embarking on their fitness journey. However, it’s important to understand that weight loss shouldn’t be the only focus. Building muscle while losing weight should also be a key part of your fitness plan. Muscle is more metabolically active than fat. This means that the more muscle you have, the more calories your body burns, even at rest. So, by building muscle, you’re effectively turning your body into a calorie-burning machine, which can greatly aid in weight loss.

Here is what your full-body workout plan can look like: 

Day 1: Strength training

1. Goblet squats – 3 sets of 15 reps
2. Push-ups (or Knee push-ups) – 3 sets of 12 reps
3. Dumbbell lunges – 3 sets of 15 reps per leg
4. Bent-over dumbbell rows – 3 sets of 12 reps
5. Plank – Hold for 60 seconds, repeat 3 times

Day 2: Cardio

30-45 minutes of moderate to high-intensity cardio. This could be running, cycling, swimming, or even a dance class. Choose something you enjoy, as you’re more likely to stick with it.

Day 3: Strength training

1. Dumbbell deadlifts – 3 sets of 15 reps
2. Dumbbell overhead press – 3 sets of 12 reps
3. Step-ups – 3 sets of 15 reps per leg
4. Seated cable rows – 3 sets of 12 reps
5. Bicycle crunches – 3 sets of 15 reps per side

Day 4: Cardio

Again, opt for 30-45 minutes of your preferred cardio exercise. You could also try interval training for a more intense workout.

Day 5: Strength training

1. Dumbbell split squats – 3 sets of 15 reps per leg
2. Incline dumbbell bench press – 3 sets of 12 reps
3. Walking lunges – 3 sets of 15 reps per leg
4. Lat pulldowns – 3 sets of 12 reps
5. Russian twists – 3 sets of 15 reps per side

Full body workout for toning muscle

Toning muscle is all about creating a balance between losing fat and building lean muscle. It’s about sculpting your body, enhancing your natural curves, and achieving that lean, defined look. And guess what? Full-body workouts are perfect for this!

This routine combines strength training with a touch of cardio for optimal muscle definition:

Day 1: Strength training

1. Squats – 3 sets of 15 reps
2. Push-ups (or Knee push-ups) – 3 sets of 12 reps
3. Dumbbell lunges – 3 sets of 15 reps per leg
4. Bent-over dumbbell rows – 3 sets of 12 reps
5. Plank – Hold for 60 seconds, repeat 3 times

Day 2: Cardio

20 minutes of High-Intensity Interval Training (HIIT). This could be sprinting, jumping jacks, or burpees. HIIT is great for burning fat and preserving muscle, making it ideal for toning.

Day 3: Strength training

1. Deadlifts – 3 sets of 15 reps
2. Dumbbell overhead press – 3 sets of 12 reps
3. Step-ups – 3 sets of 15 reps per leg
4. Lat pull-downs – 3 sets of 12 reps
5. Russian twists – 3 sets of 15 reps per side

Day 4: Cardio

Another 20 minutes of HIIT. Try to mix up your exercises to keep things interesting and challenge different muscle groups.

Day 5: Strength training

1. Goblet squats – 3 sets of 15 reps
2. Bench press – 3 sets of 12 reps
3. Walking lunges – 3 sets of 15 reps per leg
4. Seated cable rows – 3 sets of 12 reps
5. Bicycle crunches – 3 sets of 20 reps per side

Full body workout for staying fit

Maintaining fitness isn’t just about pushing harder; it’s about consistency and enjoying your workouts to make them a sustainable part of your lifestyle. This plan focuses on maintaining strength, enhancing endurance, and promoting flexibility and balance.

Day 1: Mixed modal training

This will be circuit training:

1. Rowing (for cardio and upper body endurance)
2. Squats (15 reps)
3. Push-ups (12 reps)
4. Jump rope (for coordination and cardio)
5. Plank (hold for 1 minute)
6. Repeat the circuit twice.

Day 2: Active recovery

1. Low-intensity cardio: 30 minutes of brisk walking or light cycling.
2. Stretching: Spend 15 minutes focusing on stretching major muscle groups to improve flexibility and aid recovery.

Day 3: Strength and stability – Bodyweight exercises

• Lunges – 3 sets of 15 reps per leg
• Side planks – Hold for 45 seconds on each side
• Glute bridges – 3 sets of 15 reps

Day 4: Cardio and core

Start with moderate-intensity cardio. Choose an activity you enjoy (e.g., swimming, cycling) for 30 minutes.

After that, try core-focused exercises:

1. Leg raises – 3 sets of 15 reps
2. Russian twists – 3 sets of 15 reps per side
3. Bird-dog – 3 sets of 10 reps per side

Day 5: Full-body strength – Dumbbell workout

1. Dumbbell squat press – 3 sets of 12 reps
2. Renegade rows – 3 sets of 12 reps per arm
3. Dumbbell deadlifts – 3 sets of 15 reps
4. Tricep overhead press – 3 sets of 12 reps
5. Dumbbell calf raises – 3 sets of 15 reps

Is full body better than split?

Full-body workouts, where you work all your major muscle groups in one session, have some undeniable advantages. They’re time-efficient, making them ideal for those with busy schedules. Because you’re working your entire body, you’re likely to burn more calories in a single session, which is great for weight loss. 

On the other hand, split routines, where you focus on one or two muscle groups per session, also have their merits. They allow for more volume per muscle group, which can lead to greater muscle growth over time. This makes split routines a favorite among bodybuilders and those looking to significantly increase muscle size. 

Final thoughts

Full-body workouts are a versatile and efficient way to achieve various fitness goals, whether you’re looking to lose weight, tone muscle, or simply stay fit. They offer a balanced approach to fitness, targeting all major muscle groups and offering a comprehensive workout in a single session. 

But just like any fitness routine, the effectiveness of full body workouts ultimately comes down to your commitment and consistency. Remember, achieving your fitness goals is a marathon, not a sprint. It’s about making sustainable changes that you can maintain in the long run.