Physiotherapy helps with physical fitness

The 10 best full body exercises

When it comes to sport, the following maxim applies to you: "Train regularly, but as quickly and efficiently as possible"? Understandable. Not everyone enjoys training for hours and investing more in training than necessary.

The nice thing is that there is also a suitable training program for you as a representative of the "Quick & effective" group. Here it is.

Which Fitness Exercises Are Most Effective?

If you want, you can get fit in record time with our 10 ingenious exercises for the whole body. We have designed a crunchy workout for you that ensures a flat stomach, tight thighs and a firm bottom.

Also important when getting fit: the right diet. With our plan, you will get fit in no time: Click here for our muscle-building nutrition plan.

try now

Eat yourself strong! Muscle building nutrition plan for 8 weeks
Are you already a customer? Then log in here.After successful payment you will receive an email with a download link. If you have any questions, send a message to [email protected]
Coaching ZoneYour fitness goal within reach

Do you want to lose weight, build muscle or get fitter all around? Then you are exactly right with us. Our top trainers will pick you up exactly where you are and write you a tailor-made one Training and / or nutrition plan - Including motivation and questions.

The best thing about our workout: You don't have to invest half an eternity for a hardened body, just pimp your normal training routine a little. Here are our 10 most effective exercises for the whole body.

Can i train at home?

Our workout only demands a few minutes a day, and it's easy at home. The exercises consist of combined moves that are highly efficient. Several muscle groups are always addressed at the same time. And so you achieve much better results in record time than with conventional training.

With every workout you not only strengthen your muscles, you also give your pulse and metabolism an extra kick. As a result, every sweat unit creates an afterburn effect that keeps the metabolism high long after training. And all without a lot of equipment or a gym. Did you know? This way you burn calories longer after your workout.

Do I need equipment for fitness exercises?

The workout works almost entirely without tools and, above all, machines. You only need a skipping rope for one exercise and a heavy dumbbell or, ideally, a kettlebell for another exercise. It's a real must-have for fitness enthusiasts anyway. Here you will find 4 strong exercises for your training with the kettlebell.

These are the 10 best full body exercises

Are you ready for your workout? Then here are our 10 best full-body exercises in one workout. These exercises are particularly effective because they target several parts of the body at the same time. With just one exercise, you train your stomach, legs, arms, buttocks, shoulders ... and train your coordination at the same time. If that's not a reason to get started right away?

That's how it's done: Start with the first exercise and do as many repetitions as you can in 60 seconds. Then you go to Move 2 without a break and give 60 seconds of full throttle again. After a 15 second break, do both exercises again. After a short break of 15 seconds, you continue with the other exercises according to the same principle.

1. Arm-leg stretches

Ryan Olszewski
Buttocks, arms, thighs: Extending the arms and legs tightens them all

Kneel on all fours with hips above your knees and shoulders above your wrists. Raise and extend your right arm and left leg parallel to the floor at the same time. The back stays straight. Switch sides.

2. Push-ups

Ryan Olszewski
Push-ups challenge your arms and chest. Side effect: the core tension also makes the stomach muscular

In the push-up position, turn your hands inwards a little so that your elbows are pointing outwards. Slowly lower the body and raise it again. Your arms should be relatively close to your body and your elbows should stay close to your body. Here we explain how to learn proper pushups - guaranteed!

3. Sit-ups with rotation

Ryan Olszewski
Sideways twist sit-ups produce quick results

Lie on your back and place your hands on top of each other above your head. Tense your stomach, lift your torso and bring your hands to the outside of your left thigh. Lower it again, do not put it down and do the whole thing to the other side.

4. Boxer support

Ryan Olszewski
The boxer support not only gives you a flat stomach, but also trained arms and shoulders

Go into the forearm support: the forearms are on the floor, the elbows are just below the shoulders. Put your toes up, tense your stomach and keep your body in line.

Extend your right arm straight forward, clenching your hand into a fist. Put your forearm back down and do the same movement with your left arm. Except for the arms, nothing should move. Here we show 5 super-effective plank variants.

5. Burpee

Ryan Olszewski
Cardio meets thigh, stomach and arm training: the burpee is a real all-rounder

Quickly get into the deep squat from a shoulder-width stand. Put your hands on the floor, jump back with your feet and land in the support position. Lower your body weight, do a push-up.

Quickly jump from the support into a crouch and immediately start to jump. Jump as high as possible by stretching your arms over your head. After landing, immediately move on to the next burpee.

6. Squat

Ryan Olszewski
Squats sound old school, but they are still a great workout for your buttocks and thighs

Stand hip-width apart. Bend your knees sharply and lower your buttocks backwards. Bring your arms forward at shoulder height. The back is straight, the gaze is forward, and the knees do not protrude beyond the tips of the toes.

7. Kettelbell swing

Ryan Olszewski
Thighs, arms and chest muscles are challenged in kettlebell swings

Grasp the kettlebell with both hands, stand a little further than hip width and squat so that your thighs are almost parallel to the floor. Immediately straighten up again and swing the dumbbell up to shoulder height.

When the kettlebell begins to swing back, squat and pass the kettlebell between your legs. When standing up, swing again at shoulder height.

8. chair

Ryan Olszewski
The chair mainly gives shape to the thighs and buttocks

Bend your knees while standing upright and stretch your arms up over your head. Keep your back straight.

9. Side plank with leg raises

Ryan Olszewski
This exercise not only strengthens the legs, but also the abs, arms, and buttocks

Assume the forearm support position. Tip up your feet with your elbows under your shoulders. Lift your right arm off the floor and twist your body to the right.

Support on the left elbow, the left forearm is at right angles to the body, the right foot is on the left.

Put your right hand on your hips, pull your right leg up and lift your knee towards your elbow. Halfway through the specified time, turn back into the forearm support and open to the left.

10. Skipping rope (double unders)

Ryan Olszewski
Jumping rope gets the circulation going, tones arms and legs and also trains coordination

Grab a skipping rope while standing upright. Jump in easily and find a rhythm. Then jump as high as possible, pull your heels towards your bottom so that you can pull the rope under your feet twice in one jump. Land gently.

Those who strictly adhere to the break and exercise times will be through with the training in less than 30 minutes.

With our exercises you train your entire body and get really fit super quickly. And it's very easy at home. Do you want a proper training plan? Then this way please:

try now

Training plan for 8 weeks of slim training without tools
  • 52-page training plan as PDF
  • no equipment required
  • for beginners and advanced users
  • each exercise is explained in detail with a picture
  • Optimized for printing, available on any device
  • More info
Are you already a customer? Then log in here.After successful payment you will receive an email with a download link. If you have any questions, send a message to [email protected]
Coaching ZoneYour fitness goal within reach

Do you want to lose weight, build muscle or get fitter all around? Then you are exactly right with us. Our top trainers will pick you up exactly where you are and write you a tailor-made one Training and / or nutrition plan - Including motivation and questions.

This article may contain links to providers from whom Women's Health receives a commission. These links are marked with the following icon: