Much information needs to be more consistent within the realm of fitness on the most effective way to organise your weekly training routine. For example, should you participate in full-body workouts? Should you “split” your workouts by focusing on different parts of your body at different times? Some individuals even go one step further and split up their strength training sessions into days devoted to the legs, shoulders, and arms, as well as days devoted to the back and biceps, because they believe this produces the most muscle mass over time.

However, for other people, taking that method is too much work, so instead, they choose routines that target the entire body. Therefore, the question that needs to be asked is whether full-body or divided workouts are more effective. And to tell you the truth, it all depends.

Okay, but you guys, it does depend! (Fitness professionals and studies also concur on this point.) It has always been true that the objectives you wish to achieve at the gym should inform the workout plan you follow there. For example, if you want to increase both your strength and your muscular mass, you should look into performing split exercises. In any case, full-body workouts are the way to go if you want to get in shape while also increasing your muscle mass and decreasing your overall body fat. The following are a few additional reasons why we enjoy full-body workouts:

They promote muscle balance

You do not need to worry about providing equal attention to each muscle or muscle group as you would in split workouts every week because you work out all the muscles in your entire body in one session. It is because you work out all the muscles in your body in one session. In addition, full-body workouts include a significant number of compound movements. Compound movements are exercises that target multiple muscle groups at the same time. Examples of compound movements are squats, bench presses, and push-ups. Win!

They burn more calories

As was previously stated, total-body workouts consist of complex exercises, which implies that more than one muscle group is being worked on simultaneously. If you’ve been paying attention, you can anticipate where this is heading, but in case: the more muscles you use, the more energy you waste, which means you burn more fat and calories! It is supported by research and studies as well. And who wouldn’t like to get rid of a couple of extra calories now and then? Not us!

They’re less of a time commitment

It may be a bit conflicting. But give it some thought. It’s okay if you can’t squeeze in 4–5 sessions of strength training per week; there are plenty of other ways to get your workout in. However, if you take the split approach and only go to the gym twice a week, you skip over at least one entire muscle group. On the other hand, if you had done two full-body exercises, you would have worked for each muscle group twice, resulting in better results. Make sense? In addition, full-body workouts typically consist of exercises that only require using one’s body weight, which means that they may be performed at any time and in any location. In addition, emphasizing strength training during a couple of the week’s sessions is a good idea; however, scheduling in time for cardiovascular exercise, stretches, and mobility drills is equally crucial.

Doesn’t that sound just wonderful? However, working out the entire body in every session might lead to overtraining. Altering up your workout regimen to keep your body guessing about what comes next is the single most beneficial thing you can do for yourself. In addition, you must allow yourself rest days to ensure that your body can recuperate appropriately and that you can continue making headway towards your objectives. Talk to one of the coaches if you need clarification; they’ll be pleased to assist you!

Now let’s get to the full-body workout!

Full-Body Circuit Workout

The following pieces of equipment are essential to your workout: a kettlebell, dumbbells, a resistance band, and cable machines (optional).
Boxing Bayside is where to learn more about full-body circuits.

Prepare your body for this total-body workout that will help you gain muscle and reduce the body fat you have! It has been demonstrated that one of the most effective ways to raise one’s heart rate, burn fat and calories, and still grow one’s muscle mass is to engage in some form of circuit training.

This full-body circuit workout requires very little to no equipment, and the amount of weight you use determines the difficulty level, which may be increased or decreased as desired. Use modest weights if you are beginning out, or consider doing each movement as a bodyweight workout instead. It applies to both beginners and those who are just getting started. Use heavier weights if you want more of a challenge, but avoid using weights that damage your form.

Because we did say that this was going to be a full-body circuit workout, the answer is yes. You will be performing four shorter circuits in rapid succession. This particular form of circuit training will consist of a combination of unilateral exercises (exercises performed with one leg or one arm, such as a biceps curl) and complex exercises, which work the muscles of your complete body. You are going to perform one set of each movement once, taking only a short break in between stations, and you are going to finish the required number of rounds for each circuit.

When performing circuit training, the objective is to maintain a high level of intensity throughout the workout by resting as little as possible between different stations. However, the appropriate amount of rest will vary depending on the individual. Keep the rest periods between stations to no more than twenty to thirty seconds, then take another break of sixty to ninety seconds after each round. Your heart rate will be able to remain elevated while your muscles are refuelled, thanks to these brief moments of rest. In addition to that, it’s a great way to sneak in some exercise!

It is crucial to remember that you are not competing against anyone else while performing the exercises one after the other. To get the most out of this workout and prevent yourself from getting hurt, you should perform each movement with control and the correct form while maintaining high intensity. Let’s do it!

Warmup

Foam roll legs (quads and calves)

20 Squats
10 Lunges on each leg
15 Front shoulder lifts

Circuit 1: 4 Rounds

Twelve repetitions with a single arm on a cable rowing machine (each arm).
Adjust the setting on the cable machine so it is on one of the notches closest to the ground, which is the lowest possible setting.
Stand with your feet spaced hip-width apart and step your right leg back to do a movement analogous to a lunge. Your knee should be bent, and your left foot should be planted firmly on the ground.
Take hold of the handle with your right hand (mimicking the shape of an ice cream cone), and let your left arm hang at your side or rest on your hip.
For this exercise, contract your abdominal muscles and row the handle into your chest while pulling straight from your biceps.
5. Return to the beginning position and complete the number of repetitions before moving on to the left hand. Always remember to alternate your feet!

Additional information: if you don’t have access to a cable machine, substitute for a dumbbell and complete the same motion.

Tricep dips on the bench for 12-15 reps.
1. Find a bench and place your hands on the sides of your thighs.
Move your bottom off the bench seat so that your legs are stretched out in front of you in a straight line. Put the palms of your hands on the edge of the bench, and position your fingers to point towards your feet. Position your feet so that they are hip-width apart.
3. Bring your butt closer to the ground by bending your elbows to a 45- or 90-degree angle. Again, your elbows mustn’t “fly” out to the sides but continue to point directly behind you.
Put forth the effort necessary to return to the starting position.

Additional information: to make this more challenging, straighten your legs so that you’re on your heels to force yourself to lift more of your body weight. To make it easier, bend your knees and bring your feet closer to the bench.

Move into a stance that resembles a pre-lunge with your left leg behind you and your right leg in front of you. Keep the kettlebell in front of your chest while you do the exercise.
Squat down in a straight line while keeping your back straight and without bending forwards at the waist. Your rear knee ought to make soft contact with the earth.
You can come to a standing position by applying upward pressure through the heel of your lead foot.
Complete the prescribed number of reps on one leg before moving to your left foot as the starting position.
Additional information: if you cannot access a kettlebell, you may use a pair of dumbbells instead.

Circuit 2: 4 Rounds

10 Single Arm Kettlebell Swings (each arm)

Boxing Bayside is where to learn more about full-body circuits.

Put your feet shoulder-width apart or somewhere in between, and then push your hips back as you slightly bend your knees to hold the kettlebell. Your feet should be somewhere between hip-width and shoulder-width apart. Be sure always to keep your eyes focused in front of you.
Utilising the momentum created by thrusting your hips and glutes forwards, hoist the kettlebell as high as possible. In the apex of the movement, when it is in its most extended position, it should be in front of your chest.
Repeat the previous motion for the specified repetitions before switching to your left hand. Next, bring the kettlebell down between your thighs in a slow and controlled manner, maintaining proper posture in your upper body.

Additional information: if you’ve never performed a kettlebell swing before, we recommend getting in-person training from a coach.

15 Band Anti-Rotation Reverse Lunge with cable machine (each side)

To begin, stand with your feet about shoulder-width apart from one another.
Position the cable machine so it is at chest height and to the right of your standing. Grab the handle with both hands and bring your palms together so that they are touching.
3. Extend your arms in front of you straight as you step back into a reverse lunge with your left leg; your right foot should be planted firmly on the ground. Again, contracting your abdominal muscles will assist you in maintaining a straight line with your head, body, and feet as you move.
After bringing your hands to your chest, return to the beginning position by pushing up through the heel of your front foot and returning to the push-up position.
After you have completed all of the repetitions on this side, turn around so that you are facing the opposite direction and step your right foot back.

Additional information: if you don’t have access to a cable machine, substitute for a resistance band.

Circuit 3: 3 Rounds

15 Plank with Hip Touch (each side)

Move your feet to be hip-width apart and assume a normal plank position rather than a push-up one. Both of your forearms and your toes need to be on the floor.
Contract your abdominal muscles, then rotate your torso and lower body so that the outside of your left hip faces the ground. It is unnecessary to touch the ground; nonetheless, you should strive to get as close as possible. It would be best if you remained on the tip of your toes.
Return to a neutral position over your forearms, and repeat the action you did, but this time go only to the right. It is the second repetition.

Additional information: to make this easier, place your feet shoulder-width apart for extra stability.

15-30 Squat Jumps

Squat down by putting your feet about the width of your shoulders apart and bending your knees to lower your glutes into a squat. Keep your upper body upright as you press your heels into the ground.
When you have reached the bottom of the squat, explode upwards off the floor with as much force as you can muster. Make use of your arms to assist you in gaining momentum. Squat down as soon as your feet touch the ground and return to that position as soon as possible.

Circuit 4: 3 Rounds

15 Lateral Shoulder Raises with dumbbells

Grab a set of dumbbells and keep them at your sides as you spread your feet around the width of your shoulders and bend your knees slightly. It is the starting position.
Keeping your palms facing the ground, engage your core and pull both weights up and out to the sides until they are parallel to the floor. You should keep your elbows bent just slightly at all times.
Slowly bring your arms down to your sides while you lower your back.

Additional information: if you feel like you’re “shrugging” your shoulders to lift your arms, the weight is too heavy. Drop five or ten pounds in weight of your dumbbells.

15 Front Shoulder Raises with dumbbells

1. Position yourself so your feet are shoulder-width apart and a pair of dumbbells are held in front of your thighs.
Engage your core, and while keeping a small bend in your arms, lift both weights in front of you until they are parallel to the floor. Your palms ought to be facing down towards the floor.
To finish, start reducing the weights in a controlled manner.

13 Benefits

Check out more about full-body circuits at Boxing Bayside.

1. Improves cardiovascular health

Aerobic exercise is recommended to persons who already have heart disease or are at risk for developing heart disease by the American Heart Association and most doctors. It is because exercise helps to strengthen your heart, allowing it to pump blood more effectively throughout the body. The levels of “good” high-density lipoprotein (HDL) cholesterol and “bad” low-density lipoprotein (LDL) cholesterol in the blood can be raised and lowered, respectively, through cardiovascular exercise, which can further assist in the lowering of blood pressure and the maintenance of clear arteries. If lowering your blood pressure and cholesterol is one of your primary goals, you should shoot for engaging in aerobic activity of moderate to vigorous intensity for a total of forty minutes, three to four times each week.

2. Lowers blood pressure

Cardiovascular activity helps you better control the symptoms of high blood pressure. Because physical activity has been shown to help decrease blood pressure. Here are some additional non-pharmaceutical strategies to bring down your blood pressure.

3. Helps regulate blood sugar

Regular exercise helps manage insulin levels, lowering blood sugar levels and maintaining a healthy weight. Researchers found that any form of aerobic or anaerobic movement had the potential to have these benefits in a study conducted on persons with type 2 diabetes.

4. Reduces asthma symptoms

People with asthma may find that engaging in aerobic activity reduces the frequency and severity of their asthma attacks. If you have asthma, consult your primary care physician before starting a new exercise plan. They could advise you to engage in certain activities or steps to keep you safe while working out.

5. Reduces chronic pain

Cardiovascular activity, particularly low-impact exercises like swimming or aqua aerobics, can assist your trusted Source in regaining muscular function and endurance if they suffer from persistent back pain. In addition, losing weight through exercise is another way to alleviate chronic back pain, and it can also help you feel better overall.

6. Aids sleep

If you have difficulties falling or staying asleep at night, you may find that engaging in cardiovascular exercise during the day helps. An effective treatment for insomnia was a combination of regular exercise and education on proper sleeping habits, according to a study conducted on people who had long-term sleeping problems. After participating in aerobic activity for 16 weeks, the participants were asked to answer questionnaires regarding their sleep and overall mood. As a result, the participants in the activity group reported increases in their daily wakefulness and vigour and improvements in the quality and duration of their sleep. However, exercising too close to bedtime may make it more difficult to fall asleep. Therefore, it is recommended that you complete your workout at least two hours before going to bed.

7. Regulates weight

8. Strengthens the immune system

Pennsylvania State University researchers investigated the impact of exercise on inactive and active women’s immune systems. A thirty-minute run on a treadmill was performed by one of the groups. Another group engaged in a short but intensive bout of activity that lasted for a quarter of a minute. The final group did not engage in physical activity. Blood samples were drawn from all of the ladies before and after their workouts and at other times throughout the following days and weeks.

According to the findings, engaging in consistent and moderate aerobic activity raises immunoglobulin levels in the blood, which are specific types of antibodies. In the long run, this will make the immune system stronger. However, the women who had a sedentary lifestyle did not experience an improvement in the function of their immune systems, and their cortisol levels were significantly greater than those of the active groups.

9. Improves brain power

Did you know that after you reach the age of 30, your brain begins to experience a loss of tissue? However, researchers have found that aerobic exercise has the potential to both boost cognitive performance and slow down this decline. To put this notion to the test, 55 people over the age of 65 had magnetic resonance imaging (MRI) images taken of them. After that, the participants were given physical exams to determine their overall health and aerobic fitness. The frontal, parietal, and temporal regions of the brains of adults with the best overall fitness showed the least amount of atrophy. In general, their brain tissue appeared to be of higher quality. What does this imply for you moving forwards? First, aerobic exercise is beneficial to both the body and the brain.

10. Boosts mood

Moving about can help you feel better physically and mentally. For example, participants in a study about people who suffer from depression walked on a treadmill while going through interval training for a total of thirty minutes per session. After ten days, individuals were questioned about whether or not they saw any shifts in their mood. Every individual had a considerable improvement in the severity of their depression symptoms. According to these findings, participating in physical activity, even for a brief amount of time, may significantly influence one’s state of mind. You won’t have to wait nearly two weeks to observe progress in your condition. The study’s findings indicated that a single bout of physical activity might be sufficient to provide a boost on its own.

11. Reduces risk of falls

Every year, a fall occurs in one out of every three persons over 65. Broken bones and other injuries that may last a lifetime or even result in a disability can be caused by falls. Exercising can help lower your risk of injury from falls. And if you’re concerned that you’re already too old to start working out, you shouldn’t be. You stand to benefit greatly from this.

According to a study conducted on women aged 72 to 87, aerobic dancing, which promotes greater balance and agility, can minimise the chance of falling. The workout regimen consisted of one hour of exercise thrice weekly for twelve weeks. The dance classes consisted of many squatting motions, balancing on one leg, and other fundamental activities for the gross motor system. The study results showed that the women assigned to the control group fared noticeably better on the tests, including standing on one leg while their eyes were closed. They also exhibited improved grip strength and reach, essential physical abilities that can help protect the body from injuries sustained during falls.

Before beginning a new exercise plan, consult your physician and take things slowly. Exercising in a class setting with other people can be a fun and effective method to stay fit. The teacher will be able to inform you if you are performing the motions correctly and will also be able to provide you with changes, if necessary, to lessen the likelihood that you may sustain an injury.

12. Safe for most people, including kids

Even older individuals with chronic health conditions should participate in cardiovascular exercise, as this exercise is advised for almost everyone. The key is to work with your doctor to determine what works best for you and what is safe for you to use in your unique circumstance. Even young children should participate in aerobic activity consistently. The recommendations made for children are greater than those made for adults. According to a trusted source, your daily goal should be to get your child active for at least one hour or more. Even if moderate exercises are beneficial, children should spend at least three days in the vigorous activity zone each week.

13. Affordable and accessible

To become in shape, you don’t need expensive gear or a subscription to a fitness centre. Walking around your neighbourhood or jogging with a friend on a local trail are fantastic ways to get in your recommended 30 minutes daily activity.

A Full-Body Circuit Workout That Benefits Every Muscle