20 min full body blast

A full body workout is a workout which exercises all of your muscles in one session. It’s a great way to build strength and burn calories, particularly for those who only have time to workout 2-3 times per week.

Find out more about the benefits of full body workouts below, or jump straight to a free full body workout routine!


A split workout plan involves targeting separate muscle groups on different days, for example an upper body and a lower body workout, or you can also split your routine up by different movement patterns, such as push and pull.

The best way to build muscle and strength is to work out each muscle group 2-3x a week. While split workouts are a great way to really target individual muscle groups, depending on the split, it can require a person to workout 4-6 times per week. This isn’t feasible for everyone, and for beginners particularly working out this often can be very tiring!

Full body workouts typically burn more calories per session than split workouts, so if you’re overall goal is fat loss or simply maintaining your current weight, these can be a great way to increase your TDEE while still building muscle.

Basically, if you are a beginner, can only workout 2-3 times a week, or your goal is general health and fitness, a full body workout plan is a great option. For more advanced weight lifters, those who can workout 4 or more times a week, or those really looking to increase the size and strength or certain muscle groups, split workouts can be more beneficial.

This full body workout with weights can be repeated 2-3 times a week, or you can alternate it with different full body workouts if you want to switch it up. Why not check out our full body dumbbell only workout as an alternative option?


#1 Ground to overhead - 5 reps

#2 Push press - 7 reps

#3 Chest to floor plate burpee - 5 reps

#4 Dumbbell deadlift - 7 reps

#5 Front rack reverse lunge - 4 reps (per side)

Do as many rounds as you can in 20 minutes.

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