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Full Body Workout for Women: Shape Up in 30 Minutes!

full body workout for women

Looking for the most efficient way to tone yourself from head to toe? All you need are 30 minutes and this full-body workout for women!

I don't know about you, but one of my top goals at the gym is efficiency.

Between work, kids, and life, most of us don't have the luxury to spend more than 30 minutes to an hour working out.

This can be discouraging if you're under the impression that it takes hours at the gym to look toned and tight.

But the truth is, all you need is 30 minutes and the right full body workout for women!

Anyone who tells you that in order to fatigue your muscles, you need to dedicate yourself to leg days, arm days, and so on are just wrong … and probably don't have kids!

When you engage all your muscle groups in one gym trip, you're able to leave with the confidence that you've completed a thorough workout.

With full-body workouts, you're able to work out your muscle groups more frequently throughout the week.

Much more than if you were segmenting your workouts.

Let us show you how a full-body workout for women is the most efficient way to tone yourself from head to toe!

Click here to get a full-body workout for whatever level of fitness you're at!

What Makes a Good Full Body Workout for Women?

The exercises that make up full-body workouts for women actually look a bit different than other workouts.

The secret to full body workouts is compound movements, which are exercises that work multiple muscle groups at one time.

Compound Movements

Compound movements are the darling of the fitness world.

Compound movements tend to be more natural movements that you use in your daily life, like squats and deadlifts.

How many times do you squat or bend down to pick up clothes or toys? Point made.

Aside from being natural movements, compound movements have the added benefit of getting your heart rate up and allowing you to lift heavier weights.

Additional benefits of compound movements include:

  • Better coordination and sense of balance
  • Burns more calories
  • Strengthens you for real-world activities
  • Decreased time to completing a full-body workout
  • Increased joint health
  • Reduces the chances of sports-related injuries
  • Provides cardiovascular benefits
  • Builds strength faster

Isolation Exercises

Isolation exercises are the opposite of compound movements.

These intentionally work one muscle or muscle group at a time.

The majority of gym machines are meant for isolation exercises, like the leg extension machine or the fly machine.

While isolation exercises would not be our choice when building a time-efficient full body workout for women, they do have their benefits!

Isolation exercises let you focus and burn out specific muscle groups, allowing you to really hone in on the perfect form, use incremental weights, and perform reps to muscle fatigue.

In fact, isolation exercises are used often in physical therapy so that the user can rebuild strength in specific areas.

Favorite Exercises for a Full Body Workout for Women

Now that you know the benefits of a full-body workout for women that includes compound movements, we'll take you through some of our favorites.

You'll notice many of the classics in here. When it comes to working out, it can be tempting to try the latest crazes and contortionist-like movements.

But in reality, the staples really do the best job.

Squat

Squats help to strengthen hamstrings, quads, glutes, and your lower back.

  • Stand with your feet a shoulder-width apart.
  • Lower your body as if you were sitting into a chair, butt first.
  • Do this by thrusting your hips back with bent knees.
  • With weight in your heels, push yourself back up to standing and squeeze your glutes at the top.

Once you've mastered a basic squat, hold dumbbells in both your hands. When you come up from a squat, push both palms to the ceiling to complete a shoulder press.

Deadlift

Deadlifts strengthen your hamstrings, quads, abs, and back.

  • Take a barbell or two dumbbells in your hands with your palms facing your quads.
  • With your feet at a shoulder-width distance and your knees slightly bent, bend at your hips with a straight back.
  • Keep bending slowly until your chest is almost parallel to the floor.
  • Once at your lowest point, slowly return to your initial standing position.
  • Remember to keep your knees slightly bent the entire time and to keep your back straight, with your shoulders back and down.

Once you've mastered this, after completing a deadlift, pull your barbell or dumbbells up from your thighs to your upper chest, completing a standing row.

This full-body workout can be done at home with no equipment!

Bench Press

Bench presses work your chest muscles, triceps, and shoulder muscles.

  • Lie on a bench with your feet flat on the floor for balance.
  • Your back can have a slight arch to it as long as you feel comfortable.
  • Grab either a barbell or two dumbbells in your hands with your knuckles facing the ceiling and your upper arms at a 45-degree angle from the body.
  • When ready, push the weights to the ceiling so your arms are extended.
  • Lower the weights back down above your chest and repeat.

If you're feeling well balanced, you can raise a single leg so that it's parallel with the floor during bench presses. This introduces a bit of core to your chest workout.

Bridge

Bridges allow you to tone your upper back, glutes, and hamstrings with a low-impact movement.

  • Begin by lying on your back on a mat.
  • Bend your knees so that your feet are less than a foot in front of your glutes.
  • Hold a dumbbell in each hand.
  • Press into your feet so that your glute comes up into the air and your weight is distributed evenly between your heels and your upper shoulders.
  • When you lift and squeeze your butt in a bridge, extend your arms and push the dumbbells towards the ceiling.
  • Bring the dumbbells back towards your ears and lower your glutes.

Once you've mastered the bridges, extend one leg straight while you come up into your bridge. This will focus your weight on one leg.

Curtsy Lunge

Lunges tone your glutes, hamstrings, calves, and inner and outer thighs.

  • Step your right leg back and towards the left, landing with your right knee bent and your weight in the ball of your right foot.
  • Bend into your right knee and straighten, bringing your right foot back into a regular standing position
  • Repeat on the other side.

Once you've mastered the curtsy lunge, repeat the movements but with dumbbells in both hands. When you come back into the standing position, curl the dumbbells in front of you for a bicep curl.

Ready to step it up a bit? Try this full-body dumbbell workout — all you need is a set of dumbbells and some floor space!

Maxing Out Your Workout

The compound exercises that we listed are all great introductions to a full-body workout.

In order to make sure you max yourself out, pay attention to the weights that you're using.

It's important to be able to do the exercises with proper form, but it is good to become fatigued by the end of your sets.

This means that you're at a challenging weight, and gives your body something to work toward.

Knowing that our intention is to provide you a time-efficient and challenging workout, try to time yourself on how long it takes you to get through these workouts.

If you are spending over an hour at the gym, you may be doing your reps too slowly or resting for too long in between sets.

Pay attention to how you feel at and after the gym to make sure that you're working at a pace that is both challenging but also safe.

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Dr. Anthony Balduzzi, M.D. - Naturopathic Medicine, B.S. - Nutrition, B.S. - Neuroscience

Dr. Anthony holds dual degrees in Nutrition & Neuroscience from the University Of Pennsylvania, a Doctorate in Naturopathic Medicine, and is also a national champion bodybuilder.

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Anthony founded The Fit Father Project & Fit Mother Project to help busy Moms and Dads get and stay permanently healthy for their families.

Brotherhood Nickname: Mr. Results
Bragging Rights: Has helped over 10,000 families lose over 100,000 lbs of fat and rebuild lean muscle

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

  • The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
  • The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
  • VIP email coaching where we’ll personally walk you through the program.
Learn More About FM30X

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

  • The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
  • The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
  • VIP email coaching where we’ll personally walk you through the program.
Learn More About FM30X

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on a full body workout for women.

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