9 Full-Body Exercises: Effective Full-Body Exercises

 You could get faster, stronger, and burn more calories with full-body workouts.

Here are 9 exercises for the whole body that will help you get more bang for your buck.

1. Burpees

Burpees are my favorite exercise ever. Burpees are not only a great exercise that you can do with your body weight, but they also condition and strengthen you in a way no other exercise will.

How they are done: Stand straight up, then squat down with your hands in front of you. Your feet should be pushed back to a push-up position. Jump as quickly as you can and then return your feet to the squat. Clap a bit to add some pizazz.

2. Squats

Squats will not only give you a powerful, strong lower body but they will also strengthen your core and shoulders.

Add weight to make it more difficult.

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How they are done: Stand facing forward with your feet hip-width apart, while pulling your shoulders and engaging your abdominals. As if you are sitting on a chair, push your hips and butt back. Lower your legs until they are parallel to the ground or even lower. As you return to your starting position, squeeze your butt while pushing your knees forward.

3. Star Jumps (3 x 20)

Jumping jack or the star jump will get your heart pumping and blood flowing. As you feel warmer, begin with smaller jumps and arm movements. Take a 30-second break between sets to catch your breath and "turn on" your abs, butt, and legs in preparation for the remainder of the workout.

4. Squats (3 x 15)

The humble squat works almost every muscle. For the best results, place your feet slightly wider than shoulder-width apart and sit with your arms in front of your body for balance. Focus on maintaining your upper back straight instead of rounded at the bottom. Slowly perform each set and take a minute to rest between sets.

5. Push-ups (3x10)

Jump down and do some upper-body push-ups after squats to get your lower body pumped up. You can start on your knees, but bring your elbows in instead of out to the sides. This will help you to use more of your back and triceps muscles. Try kicking out your first few toes if you feel particularly strong.

6. Lunges (3x15 on each leg).

Lunges are the next exercise to help you recover your upper body. Keep your head and chest upright and take a large step in front of yourself to perform the lunges correctly. Drop your rear leg to the ground gently and then stand up. Try taking a larger step to maintain your shins in a vertical position if you feel any tightness. Slowly perform these exercises to improve your balance and butt strength.

7. Standing overhead dumbbell presses

Compound exercises that use multiple muscles and joints are ideal for busy bees, as they can work many parts of the body simultaneously. Standing overhead presses are not only great for shoulders but also work your upper back and your core.

Equipment: 10-pound dumbbells

Start by standing with your feet at shoulder width or staggered. Move the dumbbells so that your upper arms are parallel to the floor.

As you brace your core, push your arms up until they are fully extended. Keep your neck and head stationary.

After a short pause, bend the elbows to lower the weight until the triceps are parallel to the floor.

Do 3 sets of 12 repetitions.

8. Dumbbell rows

These dumbbell rows will not only make your back look amazing in your dress, but they are also a compound exercise that strengthens several muscles in the upper body. Select a dumbbell of moderate weight and squeeze at the top.

Equipment: 10-pound dumbbells

Beginners should not lift more than 10 pounds.

Your back should be at a 45-degree angle with the ground. Make sure you don't arch your back. Let your arms hang straight down. Make sure your neck and back are in alignment. Also, make sure your core is engaged.

Start with your right elbow, bend it, and then pull the weight up straight toward your chest. Make sure you engage your lats and stop just below your chest.

Repeat the same motion with your left arm. This is a rep. Repeat this 10 times to get 3 sets.

9. Single-leg deadlifts

Balance is also a challenge with this exercise. Single-leg deadlifts demand stability and leg power. To complete this movement, grab a dumbbell that is light to moderate.

Equipment: dumbbell

Start by standing up with your knees slightly bent and a dumbbell held in your right hand.

Begin by kicking your left leg back straight behind you. Lower the dumbbell to the ground.

Squeeze your right glute as you slowly return to your starting position. Make sure that your pelvis is parallel to the floor during the movement.

Repeat the 10-12 reps on each side before switching to the left hand. Three sets of 10-12 repetitions are recommended per side.