12 Best Full Body Exercises for Women to Burn fat & Build Strength

Looking for effective full-body exercises that will tone, strengthen, and sculpt your entire physique? Whether you’re training at home or in the gym, incorporating compound movements that engage multiple muscle groups is essential for getting the most out of your workouts. This guide will walk you through 12 of the best full-body exercises for women, suitable for all fitness levels, with tips on form, benefits, and variations.

Why Full Body Exercises Are Ideal for Women

Total Efficiency in Less Time

Full-body workouts burn more calories, enhance cardiovascular endurance, and reduce workout time by engaging multiple muscles in each movement.

Lean Muscle and Fat Burn

Building lean muscle helps increase resting metabolic rate. These exercises also trigger EPOC (excess post-exercise oxygen consumption) — helping your body burn calories long after your session.

Better Balance and Functionality

Compound movements mimic real-life activities and improve functional strength, stability, and coordination.

The 12 Best Full Body Exercises for Women

Each of these exercises targets the upper body, core, and lower body, delivering a balanced workout that tones and strengthens from head to toe.

1. Squat to Overhead Press

Muscles Worked: Quads, hamstrings, glutes, shoulders, core

A perfect blend of strength and cardio, this movement builds lower-body power while activating the shoulders and abs.

How to do it:

1. Hold a pair of dumbbells at shoulder level.
2. Perform a squat.
3. As you rise, press the dumbbells overhead.
4. Lower the weights back to shoulders and repeat.

Benefits: Combines lower-body power with upper-body strength, elevates heart rate for fat-burning.

2. Burpees: Full Body Exercises for Women

Muscles Worked: Legs, chest, core, shoulders

A cardio-intense, full-body move that builds strength and endurance.

How to do it:

1. Squat down, place hands on the floor.
2. Jump or step feet back into a plank.
3. Perform a push-up (optional).
4. Jump feet back in and explode into a jump.

Benefits: Excellent calorie-burner, improves stamina, and tones the entire body.

3. Dumbbell Deadlifts

Muscles Worked: Glutes, hamstrings, back, core

A foundational strength move that strengthens the posterior chain and promotes better posture.

How to do it:

1. Hold dumbbells in front of thighs.
2. Hinge at the hips, lowering weights to mid-shin.
3. Keep spine straight and knees slightly bent.
4. Drive through heels to return to standing.

Benefits: Builds lower back and glute strength, boosts metabolism.

4. Push-Up to Side Plank: Full Body Exercises for Women

Muscles Worked: Chest, triceps, shoulders, obliques, core

A core and upper-body sculptor that improves stability and strength.

How to do it:

1. Start in a push-up position.
2. Lower down into a push-up.
3. As you rise, rotate into a side plank.
4. Alternate sides each rep.

Benefits: Builds total upper-body strength, activates obliques for a tighter waist.

5. Kettlebell Swings

Muscles Worked: Glutes, hamstrings, core, shoulders

This explosive exercise boosts heart rate while targeting posterior chain muscles.

How to do it:

1. Hold kettlebell with both hands, feet hip-width apart.
2. Hinge at the hips, swing kettlebell between thighs.
3. Thrust hips forward to swing it to chest level.
4. Let momentum bring it back and repeat.

Benefits: Burns fat, strengthens hips and glutes, builds explosive power.

6. Walking Lunges with Bicep Curl: Full Body Exercises for Women

Muscles Worked: Quads, glutes, biceps, core

This dual-action move challenges both your lower body and arms.

How to do it:

1. Hold dumbbells at your sides.
2. Step forward into a lunge.
3. At the bottom, perform a bicep curl.
4. Push off and switch legs.

Benefits: Builds balance, tones legs and arms, engages the core for stabilization.

7. Plank to Row

Muscles Worked: Core, back, arms, shoulders

A powerful move to tone the back and strengthen deep core muscles.

How to do it:

1. In a plank position, hold dumbbells under shoulders.
2. Row one dumbbell toward your side, keeping hips square.
3. Lower and repeat on the other side.

Benefits: Builds core stability, improves back strength, tones arms.

8. Mountain Climbers: Full Body Exercises for Women

Muscles Worked: Core, shoulders, glutes, legs

A fast-paced bodyweight cardio move that scorches calories and tightens abs.

How to do it:

1. Begin in plank position.
2. Drive one knee toward your chest.
3. Switch legs rapidly in a running motion.

Benefits: Increases heart rate, strengthens abs, improves endurance.

9. Reverse Lunge with Overhead Reach

Muscles Worked: Legs, glutes, shoulders, core

A mobility-enhancing full-body move that also challenges stability.

How to do it:

1. Stand tall holding a dumbbell overhead.
2. Step one leg back into a reverse lunge.
3. Reach arms overhead while maintaining balance.
4. Push through front heel to return and switch sides.

Benefits: Builds unilateral leg strength and core control, stretches hips.

10. Bear Crawl: Full Body Exercises for Women

Muscles Worked: Shoulders, arms, core, quads

A functional move that mimics real-world movement patterns.

How to do it:

1. Start on all fours with knees lifted slightly.
2. Move opposite hand and foot forward.
3. Keep hips low and core tight.

Benefits: Full-body endurance, improves coordination and agility.

11. Jump Squats

Muscles Worked: Quads, glutes, hamstrings, calves

A dynamic lower-body move that builds explosive power and sculpts the legs.

How to do it:

1. Lower into a squat.
2. Explode upward, jumping high.
3. Land softly and repeat.

Benefits: Tones legs, burns fat, improves athletic performance.

12. Thrusters

Muscles Worked: Quads, glutes, shoulders, triceps, core

A fusion of squats and overhead presses that taxes the whole body.

How to do it:

1. Hold dumbbells at shoulders.
2. Squat down, then drive up while pressing the weights overhead.
3. Lower weights as you descend back into the squat.

Benefits: Combines cardio and strength, enhances endurance and muscle tone.

Tips to Maximize Full Body Workout Exercises For Women

Warm-Up and Cool Down

Always include 5–10 minutes of dynamic stretches before and static stretching after your workout to prevent injury and boost flexibility.

Use Progressive Overload

Gradually increase weight, reps, or intensity to ensure you’re always challenging your muscles and making progress.

Focus on Form

Proper technique ensures you’re activating the correct muscles and reduces the risk of injury.

Rest and Recovery

Give your muscles time to repair with rest days and sleep. Aim for at least one rest day between intense sessions.

Stay Hydrated and Nourished

Hydration supports performance and recovery, while protein-rich meals aid muscle repair.

Sample Full Body Workout Plan Using These Exercises

Here’s a sample 3-day full-body training split for women using the above moves:

Day 1 – Strength & Sculpt

• Squat to Overhead Press – 3 sets x 10 reps
• Plank to Row – 3 sets x 12 reps
• Reverse Lunge with Overhead Reach – 3 sets x 10 reps per leg
• Push-Up to Side Plank – 3 sets x 8 per side

2 – HIIT & Burn

• Kettlebell Swings – 30 seconds x 4 rounds
• Mountain Climbers – 30 seconds x 4 rounds
• Bear Crawl – 30 seconds x 3 rounds
• Jump Squats – 15 reps x 3 rounds

3 – Tone & Core Focus

• Dumbbell Deadlifts – 3 sets x 12 reps
• Walking Lunges with Bicep Curl – 3 sets x 10 reps per leg
• Thrusters – 3 sets x 10 reps
• Burpees – 3 sets x 10 reps

Empower Your Fitness Journey with Full Body Exercises Training For Women

Full-body exercises offer women a comprehensive approach to fitness, balancing strength, cardio, and functional movement. Whether your goal is fat loss, muscle toning, or simply feeling more energetic and confident, these 12 exercises can form the foundation of an effective training program.

Incorporate them into your weekly routine, adjust intensity to match your level, and stay consistent. Over time, you’ll notice improved strength, leaner muscle definition, and better overall fitness — all while saving time and boosting your results.

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