When you’re pressed for time, your fitness routine can easily get relegated to the back burner. But that won’t do your body or mind any good. Working out on a regular basis is critical for maintaining both your physical and mental health.
The good news is you don’t have to put in an hour of cardio or weightlifting multiple times a week to maintain your fitness and keep your body in tip-top shape. Instead, you can achieve full-body toning by choosing exercises that target multiple muscle groups at the same time. The following seven exercises will ensure you’re able to achieve an effective full-body workout in a short amount of time.
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This classic kettlebell exercise draws on muscles throughout your entire body in order to maintain stability throughout the movement. To perform it, stand up straight and engage your abs while holding a kettlebell in front of you with one of your hands. (It doesn’t matter which hand you start with.) With control, move the kettlebell across the front of your body, around the side, and then behind your back, where you’ll transfer it to the other hand. Use that hand to complete the circle and return the kettlebell to your front side. Repeat this movement multiple times in both directions.
Burpees are notoriously tough, and their reputation is entirely deserved. But it’s also what makes them so effective as a total-body toner. They’re especially great for toning the abs, arms, and legs, and they’ll provide you with a mini cardio workout in the process. If you need a refresher on how to perform this classic move, check out the instructions here.
This deceptively simple exercise is great for toning major muscle groups across your whole body, including the abs, back, glutes, hips, legs, and shoulders. To perform this move, hold a kettlebell with both hands and allow it to dangle between your legs, which should be hip-width apart. Continue holding the kettlebell as you lower into a squat, then press back up while extending your arms and swinging the kettlebell up to approximately eye level. That’s one rep.
Like burpees, planks are another infamously challenging exercise—and they really work. They’re one of the best ways to achieve strong abs and stabilizer muscles throughout the back, and they can also help tone the arms and shoulders. There are tons of plank variations to choose from, ranging from the classic plank to side planks and push-up/plank combinations. No matter which version(s) you choose, you’re guaranteed to get a serious core workout.
Weightlifters, powerlifters, and CrossFitters love Romanian deadlifts, but the move isn’t exclusive to heavy lifters. Instead, it’s a great exercise for anyone looking to improve strength and toning throughout their entire lower body, including the hips, hamstrings, glutes, and lower back. As an added bonus, performing this exercise on a regular basis can help protect against injury (provided you’re utilizing proper form, of course.) Here’s how to do Romanian deadlifts right.
Tricep Shoulder Press Back with Resistance Bands
Tricep Shoulder Press Backs are great for toning nearly the entire upper body—most notably the triceps, shoulders, and back. Adding in resistance bands can increase your strength gains by upping the (you guessed it!) resistance as you perform this exercise. Learn how to perform this move here.
This move is rather complicated, but once you’ve sorted out the logistics you’re in for a full-body exercise like none other. Virtually every muscle group is involved in these getups, which are especially taxing for the arms, abs, legs, and glutes. If you only have time to perform one exercise, this is one of the best. Get the full instructions here.
For best results, perform each exercise for at least one set of 10-15 reps. Whether you incorporate these moves into your regular workout routine or perform them on their own, they’ll help you achieve full-body toning in a manageable time frame.