How Long Should a Full Body Workout Be?

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Written By Dan
Dan Smullen has a Bsc. in sport science & has over 9 years of experience in personal training. Apart from training and blogging, he is also a tech fanatic & loves his coffee.

On average, a full-body workout can last anywhere from 30 minutes to 1 hour and a half.

For hypertrophy, research [1] shows you need at least 1-2 minutes to rest between sets to build muscle. And performing multiple sets of an exercise is generally more effective for muscle hypertrophy than performing a single set.

A meta-analysis of several studies found that multiple sets (3-6) were more effective for muscle hypertrophy than single sets [2].

With a full-body workout, if you want to target each major muscle group (lower and upper body push-pull) with at least 1-2 minutes of rest between sets, you will need at least 45 minutes to an hour to get your workout.

If your goal is fat loss, higher-intensity workouts, such as high-intensity interval training (HIIT), can effectively burn calories and promote fat loss. HIIT involves performing short bursts of high-intensity exercise followed by brief rest periods. Research suggests it can lead to more significant fat loss than moderate-intensity workouts [3].

Therefore, a full-body high-intensity workout to be effective can last anywhere between 30 to 45 minutes. Note your workouts will be more intense, you’ll take fewer breaks, and you can combine your exercises into a superset or even a giant set (multiple exercises in a set).

How long your workout depends on your fitness goals

To achieve your fitness goals, it’s important to tailor your workout routine to fit your specific needs. The length of your workout can play a crucial role in achieving your desired results. 

1. Hypertrophy (Building Muscle)

how long should a full body workout be

As mentioned above, from the scientific literature, you want to include at least 60 seconds between sets. Taking less rest than that may mean you are not in your desired training zone.

During muscle-building exercises, the body utilizes adenosine triphosphate (ATP) as an energy source for muscle contractions. As ATP is used during training, it is broken down into adenosine diphosphate (ADP) and phosphate. The body can then regenerate ATP through resynthesis, which requires the breakdown of glucose or glycogen in the presence of oxygen or anaerobic metabolism.

Rest periods between sets allow the body to regenerate ATP and recover from the effects of exercise. When we exercise, the muscles build up metabolic waste products such as lactic acid, which can contribute to muscle fatigue and impair ATP resynthesis. Taking a break between sets allows the body to clear out these waste products, replenish ATP levels, and prepare for the next set of exercises.

The bottom line, you need to take your rest periods.

Not taking enough rest periods between sets, especially if your goal is building muscle, is one of the biggest reasons people claim they don’t get enough muscle growth from full-body workouts and prefer to target workouts based on one muscle group, i.e., chest one day, legs another day.

2. Fatloss

fatloss

Conversely, taking too much rest between sets is the number one reason people fail at full-body workouts for fat loss. Full-body workouts need to be performed at a high enough intensity when your goal is to shred as much body fat as possible.

I have suggested 30-45 minutes as the ideal time for a Fatloss full body workout because of the time you should take warming up—at least 10-15mins.

You often see “full body workouts” achieve fat loss with 15-minute workouts, but the problem is not factoring in warm-up time. Going straight into high-intensity exercise is not advised but can still be acceptable.

Studies have found that a shorter warm-up period may be just as effective. For example, a 2019 study published in the Journal of Strength and Conditioning Research found that a dynamic stretching warm-up routine lasting just 60 seconds was as effective as a longer warm-up period in improving muscle activation and jump performance.

However, a general rule of thumb, you should take at least five minutes for your body to warm up.

And depending on your training status, warm up with a dynamic warm-up for at least 10 minutes to get primed and ready to reach the intensity needed for fat loss.

Best Exercises for Full Body Workouts

Compound exercises are the best for full-body workouts, especially if we want to keep the training session in the gym or even at home for under an hour. 

Here are some of the best exercises to include in a full-body workout.

Squats (Lower body push)

Squats are an excellent exercise for working the lower body, especially the glutes, quads, and hamstrings. They also engage your core and help improve overall balance and stability—a tremendous foundational exercise in your full-body workout routine.

Alternative:

Lunges

Lunges are an excellent exercise for working the lower body, particularly the quads, hamstrings, and glutes. They can also help improve balance and stability. And can be used instead of squats for your full-body workout.

Deadlifts (Lower body pull)

Deadlifts are a compound exercise that works multiple muscle groups, including the glutes, hamstrings, back, and core. They also help improve grip strength. However, if you are new to the gym or haven’t perfected the proper technique, you should try alternative deadlift exercises for lower body pull. Such as the 

Deadlift Alternatives:

Pull-throughs – Pull-throughs are a cable exercise that targets the hamstrings and glutes. They are performed with a cable machine and can be modified to target different areas of the legs and glutes.

Glute Bridges: Glute bridges are an excellent exercise for targeting the glutes and hamstrings. They can be performed with just body weight or added resistance using dumbbells or barbells.

Push-ups (Upper body push)

Push-ups are a classic bodyweight exercise that works the chest, triceps, and shoulders. They also engage the core and can be modified to increase or decrease the difficulty level.

Progression:

Bench Press (Upper body push)

The bench press is the classic and arguably the best exercise for building upper body strength. It primarily targets the chest but also engages the triceps and shoulders. It can be performed with a barbell, dumbbells, or a machine and can be modified to target different chest areas.

Pull-ups (Upper body pull)

Pull-ups are among the best, if not the best, exercises to target the back, biceps, and rear shoulders. They also require significant core strength to perform correctly and train adaptation. 

Also, if you are new to the gym or haven’t been used to doing many pull-ups, adding them to your full-body workout may take away from the intensity of the workout due to not being able to perform enough reps to elicit hypertrophy. You may be better off trying out some pull-up alternatives to include in your full body workout;

Pull up alternatives;

Row

Rows are excellent for targeting the back muscles, including the lats, traps, and rhomboids. There are many variations of rows, including dumbbell, barbell, cable, and bodyweight TRX rows. They can be performed with different grips and body positions to target other areas of the back. Rows are also an excellent exercise for improving posture and reducing the risk of back pain.

Whether you are looking to achieve muscle growth or fat loss from your full-body workout – you are best to stick with complete compound movements.

Best Exercise Routines for Full Body Workouts

If You Train One Day Per Week (Hypertrophy)

Training one day per week can still be effective for a full-body workout if you choose the right exercises and routines. Here is an example of a full-body workout routine for one day per week:

  1. Squats: 3 sets of 8-10 reps
  2. Bench Press: 3 sets of 8-10 reps
  3. Bent-over Rows: 3 sets of 8-10 reps
  4. Overhead Press: 3 sets of 8-10 reps
  5. Deadlifts: 2 sets of 8-10 reps

This routine targets all major muscle groups and can be completed in about an hour. Make sure to warm up before starting the routine and to use proper form throughout each exercise. Rest for about 60-90 seconds between each set.

It’s important to note that training just one day per week is not ideal for optimal progress. However, if you are short on time or are just getting started with a workout routine, this routine can be effective for building overall strength and fitness. Consider gradually increasing your training frequency over time for even better results.

If You Train One Day Per Week (Fatloss)

If your goal is fat loss, a full body workout routine can effectively burn calories and build lean muscle. Here’s an example of a full-body workout routine for fat loss:

  1. Squats: 3 sets of 12-15 reps
  2. Dumbbell lunges: 3 sets of 12-15 reps per leg
  3. Push-ups: 3 sets of 10-12 reps
  4. Dumbbell Rows: 3 sets of 12-15 reps per arm
  5. Burpees: 3 sets of 10-12 reps

This routine targets major muscle groups and incorporates both strength and cardio exercises.

You could even do them as a giant set (performing three or more exercises in a row with little to no rest in between)

However, it is unlikely that you will achieve optimal fat loss with one session per week unless your diet is complementing you.

A study published in Applied Physiology, Nutrition, and Metabolism in 2014 found that high-intensity exercise led to a higher metabolic rate up to 24 hours after the workout compared to steady-state cardio. [6]

If your goal is to drop body fat, you want your metabolism to increase, and performing HITT sessions at least two to three days per week will most likely help you achieve your goal faster.

If You Train Two or Three Days Per Week

If you can train two or three days per week, you can design a more comprehensive full-body workout routine to improve overall strength and fitness. Here is an example of a full-body workout routine for two or three days per week:

Day 1:

  1. Squats: 3 sets of 8-12 reps
  2. Bench Press: 3 sets of 8-12 reps
  3. Lat Pulldowns: 3 sets of 10-12 reps
  4. Seated Dumbbell Shoulder Press: 3 sets of 10-12 reps
  5. Bicep Curls: 3 sets of 10-12 reps
    Tricep Extensions: 3 sets of 10-12 reps

Day 2:

  1. Deadlifts: 3 sets of 8-12 reps
  2. Dumbbell Lunges: 3 sets of 10-12 reps per leg
  3. Pull-ups or Assisted Pull-ups: 3 sets of 8-12 reps
  4. Dumbbell Rows: 3 sets of 10-12 reps per arm
  5. Incline Dumbbell Bench Press: 3 sets of 10-12 reps
  6. Planks: 3 sets of 30-60 seconds

For fat loss, consider doing these exercises as part of a circuit, resting less than fifteen seconds in between and increasing the rep range to 12-15 reps.

Tip: 

When you perform higher reps with lighter weights, you engage more of the slow-twitch muscle fibers, which are better suited for endurance activities and have a higher capacity for fat burning. Additionally, performing more reps can lead to more significant muscle damage and subsequent repair, increasing the post-workout calorie burn and helping to build lean muscle over time.

If You Train Four or Five Days Per Week

If you can train four or five days weekly, you can create a more comprehensive full-body workout routine to improve overall strength and fitness. Here is an example of a full-body workout routine for four or five days per week:

Day 1:

Squats: 3 sets of 8-12 reps
Bench Press: 3 sets of 8-12 reps
Pull-ups: 3 sets of 10-12 reps
Dumbbell Rows: 3 sets of 10-12 reps per arm
Bicep Curls: 3 sets of 10-12 reps
Tricep Extensions: 3 sets of 10-12 reps

Day 2:

Deadlifts: 3 sets of 8-12 reps
Dumbbell Lunges: 3 sets of 10-12 reps per leg
Overhead Press: 3 sets of 10-12 reps
Lat Pulldowns: 3 sets of 10-12 reps
Abdominal Crunches: 3 sets of 15-20 reps
Planks: 3 sets of 30-60 seconds

Day 3:

Front Squats: 3 sets of 8-12 reps
Incline Bench Press: 3 sets of 8-12 reps
Pull-ups or Assisted Pull-ups: 3 sets of 10-12 reps
Dumbbell Rows: 3 sets of 10-12 reps per arm
Hammer Curls: 3 sets of 10-12 reps
Skull Crushers: 3 sets of 10-12 reps

Day 4:

Barbell Lunges: 3 sets of 10-12 reps per leg
Romanian Deadlifts: 3 sets of 10-12 reps
Standing Military Press: 3 sets of 10-12 reps
Seated Rows: 3 sets of 10-12 reps
Hanging Leg Raises: 3 sets of 15-20 reps
Russian Twists: 3 sets of 15-20 reps

Day 5:

Squats: 3 sets of 8-12 reps
Bench Press: 3 sets of 8-12 reps
Pull-ups: 3 sets of 10-12 reps
Dumbbell Rows: 3 sets of 10-12 reps per arm
Bicep Curls: 3 sets of 10-12 reps
Tricep Extensions: 3 sets of 10-12 reps
This routine targets all major muscle groups and can be completed in about 60-90 minutes, depending on rest time between sets. 

FAQ

How long does it take to see results from full body workouts?

Results from full-body workouts can vary depending on factors such as frequency, intensity, and diet. With consistent training and a balanced nutrition plan, it’s possible to start seeing results in as little as a few weeks. However, it’s important to remember that building strength and muscle takes time, so it’s important to be patient and stay consistent with your workouts.

What are the benefits of full-body workouts?

Full-body workouts have several benefits, including increased strength, improved cardiovascular health, and efficient time use. They can also help to build muscle and burn fat, making them an effective choice for those looking to improve their overall fitness.

Can you do full-body workouts at home?

Yes, full-body workouts can be done at home with minimal equipment. Bodyweight exercises such as squats, lunges, push-ups, and planks are effective for building strength and can be modified for different fitness levels. Dumbbells, resistance bands, and other home gym equipment can also be used for added resistance.

What is the best time of day to do full-body workouts?

The best time of day to do full-body workouts depends on personal preference and schedule. Some people prefer to work out in the morning to start their day with energy and focus, while others prefer to work out in the evening to relieve stress and wind down after a long day. The most important thing is to find a time that works for you and to stick to a consistent schedule.

What are some common mistakes to avoid when doing full-body workouts?

Common mistakes to avoid during full-body workouts include using improper form, using too much weight or resistance, not allowing for adequate rest and recovery, and not incorporating enough variety in exercises. It’s essential to listen to your body, start with appropriate weight or resistance, and gradually increase over time.

Can you lose weight with a full-body workout?

Full-body workouts can effectively lose weight when combined with a balanced nutrition plan. By incorporating both strength and cardio exercises, full-body workouts can increase calorie burn and build lean muscle, which can help to speed up metabolism and promote weight loss.

What are some alternatives to full body workouts?

Alternatives to full-body workouts include split routines, which focus on specific muscle groups on different days of the week, and hybrid routines, which combine elements of both full-body and split workouts. It’s important to choose a routine that works for your fitness level and goals.

How much rest time should you take between sets during full body workouts?

Rest time between sets during full body workouts can vary depending on the exercise and your fitness level. As a general rule of thumb, rest periods of 30-90 seconds can help to promote muscle growth and strength, while shorter rest periods of 15-30 seconds can increase calorie burn and cardiovascular fitness.

How do you know if you’re overtraining with full body workouts?

Signs of overtraining with full body workouts can include fatigue, lack of progress, increased risk of injury, and decreased motivation. It’s important to listen to your body, allow for adequate rest and recovery, and modify your workouts as needed to

References

[1] Schoenfeld, B. J. (2016). Science and Development of Muscle Hypertrophy. Human Kinetics.

[2] Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. J Sports Sci. 2017 Jun;35(11):1073-1082.

[3] Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010 Oct;24(10):2857-72.

[4] Bassett, D. R. Jr., Howley, E. T. (2000). Limiting factors for maximum oxygen uptake and determinants of endurance performance. Medicine and Science in Sports and Exercise, 32(1), 70-84. doi: 10.1097/00005768-200001000-00012.

[5] Taylor, K. L., Sheppard, J. M., Lee, H., & Plummer, N. (2019). Short-duration dynamic stretching improves muscle activation and vertical jump performance. Journal of Strength and Conditioning Research, 33(7), 1758-1765. doi: 10.1519/JSC.0000000000003247.

[6] Skelly, L. E., Andrews, P. C., Gillen, J. B., Martin, B. J., Percival, M. E., Gibala, M. J., & Alméras, N. (2014). High-intensity interval exercise induces 24-h energy expenditure similar to traditional endurance exercise despite reduced time commitment. Applied Physiology, Nutrition, and Metabolism, 39(7), 845-848. 

Photo of author

Written By

Dan

Dan Smullen has a Bsc. in sport science & has over 9 years of experience in personal training. Apart from training and blogging, he is also a tech fanatic & loves his coffee.

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