Do you only have a pair of light dumbbells gathering dust at your house, but still would like to get a workout in order to burn off extra calories? This is what you have been searching for: the most effective full body workout you can do without a gym.
For this workout, we leaned into the expertise of Mike Israetel. Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community.
Mike Israetel offers a challenging yet efficient workout using just a pair of light dumbbells. In this session, Mike demonstrates 10 exercises, each performed for two sets, totalling 20 sets that can be completed in under 20 minutes. The workout is designed for maximum effectiveness through antagonistic or unrelated supersets, allowing one muscle group to recover while another is engaged.
The Most Effective Full Body Workout You Can Do Without A Gym
Starting with dumbbell skull crushers supersetted with dumbbell stiff-legged deadlifts, Mike emphasizes the importance of transitioning seamlessly between exercises without rest. This approach optimizes the workout’s efficiency and effectiveness.
The workout continues with superset combinations like dumbbell upright rows paired with dumbbell split squats, focusing on side delts, traps, biceps, quads, and glutes.
Mike encourages a strategic approach to the workout, emphasizing science-backed principles to maximize results. He also advocates for variation, allowing individuals to tailor the exercises to their preferences and comfort levels.
The third supersets comprises of dumbbell curls and dumbbell front squats, targeting biceps, shoulders, and quads. Mike encourages participants to push close to failure, ensuring a challenging and effective workout. The 4th superset involves dumbbell pullovers and dumbbell chest flies, engaging lats, triceps, delts, and pecs.
Mike emphasizes the importance of controlled movements, full range of motion, and intentional pauses for optimal muscle engagement and growth. He also encourages individuals to adapt the workout based on their fitness level and the available dumbbell weights.
The session concludes with push-ups and dumbbell bent-over rows, providing a well-rounded workout that engages every major muscle group.
In summary, here are the 10 exercises that comprises Israetel’s most effective full body workout you can do without a gym:
- Superset 1: skull crusher, hamstring stiff-legged deadlift
- Superset 2: upright row, split squat
- Superset 3: bicep curl, front squat
- Superset 4: pullovers, flyes
- Superset 5: push-ups, bent-over rows
- 10-20 reps, until you slow down noticeably – take no rest in between sets, unless your conditioning demands a short rest (perhaps 30 seconds is enough)
Watch the full video below of Mike Israetel guiding athlete Nick Shaw through the exercises.
Here are some general guidelines for how often to work out based on your fitness goals:
- For general health and fitness: Aim to exercise most days of the week, for at least 30-60 minutes per day. This can include a combination of aerobic exercise, strength training, and flexibility exercises.
- For weight loss: Aim to exercise most days of the week, for at least 30-60 minutes per day. This should include a combination of aerobic exercise and strength training, with a focus on creating a calorie deficit through a combination of exercise and diet.
- For muscle building: Aim to do strength training exercises at least two days per week, targeting all major muscle groups. You can also include aerobic exercise and flexibility exercises as part of your routine.
- For athletic performance: The frequency and intensity of your workouts will depend on your specific sport and fitness goals. Consult with a coach or trainer to develop a customized training plan.
Remember, it’s important to listen to your body and avoid overtraining, which can lead to injury or burnout. Start slowly and gradually increase the frequency and intensity of your workouts over time.
Full-body workouts have gained widespread popularity in the fitness community, and for good reason. They offer a holistic approach to strength training, encompassing numerous benefits that contribute to overall health and fitness. Understanding why full-body workouts are important involves considering various physiological, practical, and efficiency-related aspects.
1. Comprehensive Muscle Engagement: One of the primary advantages of full-body workouts is their ability to engage multiple muscle groups in a single session. Traditional split routines may isolate specific muscles on different days, but a full-body workout ensures that all major muscle groups are targeted regularly. This comprehensive engagement leads to balanced muscle development, reducing the risk of muscle imbalances and promoting functional strength.
2. Time Efficiency: In our fast-paced lives, time is a valuable commodity. Full-body workouts are time-efficient, as they typically require fewer sessions per week compared to split routines. Instead of dedicating separate days to different muscle groups, individuals can achieve a well-rounded workout in a shorter timeframe. This can be particularly beneficial for those with busy schedules or individuals who find it challenging to commit to lengthy gym sessions.
3. Increased Caloric Expenditure: Full-body workouts often involve compound exercises that target multiple muscle groups simultaneously. Compound movements, such as squats, deadlifts, and bench presses, demand significant energy expenditure. As a result, full-body workouts contribute to increased caloric burn both during and after the workout, supporting weight management and fat loss goals.
4. Improved Cardiovascular Health: While full-body workouts primarily focus on strength training, the incorporation of compound movements and minimal rest periods can elevate the heart rate. This cardiovascular element not only enhances overall fitness but also contributes to improved heart health. The combination of strength and cardiovascular training in a single session provides a well-rounded approach to fitness.
5. Flexibility and Adaptability: Full-body workouts offer flexibility and adaptability, making them suitable for various fitness levels and goals. Whether you’re a beginner or an experienced lifter, these workouts can be modified to accommodate individual strengths, weaknesses, and preferences. The flexibility to adjust intensity, volume, and exercise selection makes full-body workouts versatile and sustainable for long-term adherence.
6. Enhanced Recovery: With proper programming, full-body workouts allow specific muscle groups to rest while others are targeted. This strategic approach to exercise sequencing and rest intervals supports effective recovery. Adequate recovery time is crucial for muscle repair, reducing the risk of overtraining, and promoting overall well-being.
7. Practicality for Beginners: For beginners, navigating the complex world of fitness programs can be overwhelming. Full-body workouts simplify the process by providing a straightforward and beginner-friendly approach. They introduce individuals to a variety of exercises, helping them build a foundation of strength and confidence.
8. Hormonal Response: Full-body workouts, especially when incorporating compound exercises, can elicit a favorable hormonal response. These exercises stimulate the release of growth hormone and testosterone, both of which play key roles in muscle growth, fat metabolism, and overall fitness.
In conclusion, the importance of full-body workouts lies in their ability to deliver a time-efficient, comprehensive, and adaptable approach to fitness. Whether you’re aiming for improved strength, increased muscle mass, or enhanced cardiovascular health, incorporating full-body workouts into your fitness routine can provide a well-rounded and effective solution. It’s essential to tailor the intensity and volume to individual fitness levels and goals while considering factors such as recovery and overall lifestyle.