Workout routines that target several areas of the body at the same time will tone your entire body, lose weight, and achieve a higher level of fitness. These workouts can be done at home with some free weights or in the gym.

Warm Up

Start your workout with a quick warm up to get the muscles and joints loosened to prevent injury.

To warm up, run on a treadmill or outside for 5 minutes at a light, easy pace (you shouldn’t be panting). You can also alternate jumping jacks and jogging in place for 5 minutes for the same effect. Once you feel warm and loose, you are ready dive into the workout!

Upper Body

To sculpt your upper body and promote muscle growth, focus on weight training exercises with free weights and using your body weight.

Pushups: Start by working your biceps. Do 2 sets of 10 pushups either on your knees or your toes.

Tricep dips: Work the back of the arm by doing 2 sets of 10 tricep dips. Place the backs of your palms on a steady chair or surface. Lower your body down until your elbow is at a 90-degree angle, and then press yourself back up.

Lateral raises: Finally, strengthen the shoulders with lateral raises. With a weight of 5-10 pounds in each hand depending on your strength, extend your arms straight out to a T. Do 2 sets of 10.


Your core holds your entire body in place, and many core exercises also work the entire upper and lower body. You must strengthen your core to help you stay stable in other exercises, increase posture, and prevent back pain.

Burpees: Burpees are great for weight loss since they strengthen your whole body and get your heart pounding. While standing, bend your knees and place your hands flat on the ground. Jump or step back to a straight-arm plank position. Add an optional pushup (on your toes or fall to your knees). Jump back to standing and stand straight up. Do 2 sets of 10 burpees.

Plank: These are the ultimate body sculpting exercise. Place your forearms on the ground, your back and neck straight as a board, and your gaze pointing down at the floor. Squeeze your belly button in toward your spine, contract your glutes, and hold for 30-60 seconds (or as long as you can). Do 2 sets of planks.

Side plank: Lastly, tone your obliques (the sides of the stomach) with side planks. Place one palm or forearm on the floor and rotate your entire body to face the side; lift your hips off the ground. Make sure your spine is straight and your hips are not dipping. Hold the side plank for 30-60 seconds on each side. Do 2 sets, each side.

Lower Body

Strong legs increase circulation and maintain or increase muscle mass. In addition to focusing on leg exercises in your fitness routine, look for ways you can increase leg strength through the day by taking the stairs, parking farther away, and standing up every hour from your desk.

Walking lunges: Take long strides and lower your back knee at 90 degrees as you take a step. To increase the difficulty, grab a 10- to 20-pound weight for resistance. One lunge on each side is one rep. Do 2 sets of 10 reps.

Squat with shoulder press: This exercise sculpts your upper and lower body at the same time. Hold a dumbbell in each hand by your shoulders. Do a squat, and as you come up, press the dumbbells up towards the ceiling. Do 2 sets of 10.

Bridges: Lay on the ground with the soles of your feet on the floor, hip width apart. Press your feet into the floor and lift your hips. Pause at the top of each lift, tightening your core and glutes. You may do these without weights or with a 10-pound weight held at your hips. Do 3 sets of 10.


  • Full-body workout