Full-Body Workout You Can do in Just 45 Minutes
If you’ve been skipping your workouts due to time constraints, here’s the perfect solution. This 45-minute workout will target every muscle, boost your metabolism, and leave you feeling energized. No need for hours at the gym. Whether you’re just starting or looking for a new challenge, this routine will give you the full-body workout you need in less time.
Warm-Up (5 minutes)
Start with a quick warm-up to prepare your muscles and joints for the workout. This reduces the risk of injury and gets your blood flowing.
- Jumping Jacks: 1 minute
- High Knees: 1 minute
- Arm Circles: 1 minute
- Leg Swings: 1 minute
- Bodyweight Squats: 1 minute
Main Workout (35 minutes)
This workout alternates between strength exercises and cardio bursts to keep your heart rate up while working all your muscles. You’ll need dumbbells or resistance bands.
1. Squat to Press (Full Body) – 3 sets of 12 reps
Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height. Perform a squat and, as you stand up, press the dumbbells overhead. This targets your legs, shoulders, and core.
2. Push-Ups (Chest & Arms) – 3 sets of 10–15 reps
A classic move that works your chest, shoulders, and triceps. If regular push-ups are challenging, feel free to drop to your knees.
3. Bent-Over Rows (Back & Arms) – 3 sets of 12 reps
With a dumbbell in each hand, bend your knees slightly and lean forward. Pull the dumbbells towards your torso, squeezing your shoulder blades together. This move targets your back and arms.
4. Lunges (Legs & Glutes) – 3 sets of 12 reps per leg
Step forward with one leg, lower your hips until both knees are at 90-degree angles, then return to standing. This works your quads, glutes, and hamstrings.
5. Plank with Shoulder Taps (Core & Shoulders) – 3 sets of 20 reps
Hold a plank position with your arms straight. Tap your left shoulder with your right hand and your right shoulder with your left hand. This works your core and shoulders.
6. Mountain Climbers (Cardio & Core) – 3 sets of 30 seconds
Start in a push-up position and alternate bringing your knees toward your chest quickly. This boosts your cardio and engages your core.
Cool Down (5 minutes)
Finish your workout with a cool-down to reduce your heart rate and stretch your muscles.
- Standing Forward Bend: 1 minute
- Seated Hamstring Stretch: 1 minute per leg
- Child’s Pose: 1 minute
- Shoulder Stretch: 1 minute per arm
Why It Works
This 45-minute workout is perfect for anyone looking to engage every muscle in their body. By alternating between strength and cardio, you’re able to build muscle and burn fat at the same time. It’s efficient, effective, and great for anyone with a busy schedule.
