<iframe src="//www.googletagmanager.com/ns.html?id=GTM-MJJRL7" height="0" width="0" style="display:none;visibility:hidden"> UFC GYM | The Best Full-Body Workout Routine for Busy Lifestyles

The Best Full-Body Workout Routine for Busy Lifestyles


Battle rush hour traffic. Hustle kids to school. Work late. Catch up with friends. Make time for a workout. Check more things off your to-do list. When you’re busy, a lot of things demand your attention, and too often exercise is the first thing to get cut. But it doesn’t have to be: full-body workouts for busy people that can be done in less than an hour can help you lose weight, get in shape, and look your best. Ready to crush your next workout?

Give Your Training Plan a Check-Up

When you're trying to fit a workout into a busy day, bodybuilding probably isn’t the right fit. And long treadmill or stationary-bike workouts can lead to boredom and burnout. A cardio-only approach to exercise means you’re missing out on the benefits of strength training. So, what should you do?

Have you tried one of these approaches to exercise without getting the results you want? If you have, you’re not alone. Before you try and fit your next workout into your busy day, give your training plan a check-up. Lifting weights builds muscle and strengthens your bones. Cardio workouts burn a lot of calories, build endurance, and strengthen your heart. Both forms of exercise can help, but on their own, miss the mark. 

Combine the two, and you’ll burn fat, build lean muscle, and get in shape faster than any other form of exercise. Studies show that full-body workouts that elevate your heart rate and challenge all the major muscle groups produce the best results in the least amount of time. Translation: It’s a good way to drop a dress size, tighten and tone, and get stronger.

Full-body workouts look a little different than weight lifting workouts for bodybuilders, or going slow and steady on a treadmill or stationary bike. Let's see how one works:

Try This Full-Body Workout

Full-body workouts come in all shapes and sizes. But they all have at least a few things in common. These types of workouts are designed to rev up your heart rate and metabolism, force your muscles to work hard, and get you to your goal faster than the typical ho-hum approach to exercise.

Here’s a full-body workout inspired by mixed-martial arts training that you can do at home or in the gym. You’ll need a timer, stopwatch, or mobile app you can set for one-minute intervals. You’ll start with a warm-up, complete three minutes of exercise, rest for a minute, and do another three minutes of exercise:


Start with a 10-minute warm-up. Try jump roping, jogging in place, jumping jacks, walking on a treadmill, or riding a stationary bike. Then complete the following full-body workout:

Cross Hops

Time: 1 Minute. Place your hands on your hips. Stand on one foot. Then hop forwards, to the right, backwards, and to the left, forming a square. Do as many as you can in one minute.

Jump Squats

Time: 1 Minute. Start from a standing position with your hands at your sides. Squat down to a sitting position. Raise your hands above your head, and jump vertically as high as you can. Complete as many as you can in one minute.

Shadowbox Punching

Time: 1 Minute. Use a mirror if available. Stand up straight with your feet about shoulder-width apart. Keep your core tight. Make a fist, step forward, and punch straight ahead. Repeat with the other hand. Mix it up with left and right hooks, and upper cuts for a full minute.

Rest: 1 Minute

Bear Crawls

Time: 1 Minute. Get in crawling position. Hands flat on the floor. Knees bent, with only your toes touching the floor. Keep your core tight and crawl forward. Mix it up by crawling backwards and sideways for one minute.

Knee Strikes

Time: 1 Minute. Stand with one foot forward, and one foot back. Raise your fists like you’re ready to fight. Balance on one foot while driving the back knee forward and up. Touch the opposite elbow to the knee at the top of the movement. Repeat on both sides for one minute. (Like this move? Check out some other MMA conditioning options for your workout here)


Time: 1 Minute. From a standing position, squat down and place your hands on the floor. Kick your feet back, so you’re at the top of the push-up position. Kick your feet forward, and return to squatting. Raise your hands above your head and jump vertically as high as possible. Do as many as you can in one minute.

Rest: 1 Minute.

If you haven’t exercised in awhile, hustle through one round of this exercise. With a warm up, exercises, and rest period, you’ll be able to complete one round of this workout in under 18 minutes. If you have been exercising for some time, go for two rounds (26 minutes), or even three (34 minutes).

You can design your own full-body workout with other exercises to keep things interesting. The best full-body workouts get your heart rate up, and target every major muscle group in a single workout.

Tap Into Full-Body Training at UFC GYM

Even if you’re busy, you can make some serious gains in fat loss, lean muscle, and endurance, with full-body workouts. And it doesn’t have to take a lot of time. In less than an hour a day, a training plan based on full-body workouts can help you achieve your health and fitness goals.

If you’re ready to start implementing these full body moves into your workout plans, sign up for a Free Pass for a UFC GYM near you.



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