Fitness is important at every age, and a full body workout can help. As we progress through life, improving our physical condition can prevent injury and keep us healthy and sharp.

What does a full body workout look like? That depends on you. But all fitness programs should have three components: flexibility, strength training, and cardiovascular training. Stretching and increasing your flexibility will help to prevent injury. Building up your muscles with strength training can ease and prevent pain. Cardiovascular fitness will keep you healthy and strong.

Can you get all that in a single workout? You bet! In addition, there are programs you can do at home, that don’t require a lot of space or expensive equipment. What’s more, we’re not just going to give you just one — we’ll give you three fabulous, free, full body workouts from BJ Gaddour.

BJ Gaddour is a fat-to-fabulous fitness trainer, author and cover model. He’s also the fitness director for Men’s Health, and the creator of seven workout DVDs. No matter what kind of shape you’re in, or where you’re at in your fitness journey, what he’s learned can helo you. Read on and see what 30 minutes a few times a week can do for you.

Full Body Workout #1: The Body Builder Burnout

In this low-impact, full body workout, Gaddour demonstrates five exercises. For each exercise, Gaddour recommends repeating the move several times over the course of 50 seconds, resting for 10 seconds, then continuing to the next exercise. After one cycle of five exercises is complete, he recommends repeating the cycle until you complete six entire cycles. This full body workout has a significant strength training component, can increase flexibility, and, with proper weighting, can improve cardiovascular fitness as well.

The Body Builder Burnout

30-Minutes. 21 Days. Killer Results!

Posted by Men's Health on Monday, August 28, 2017

 

  • Time to complete: 30 minutes
  • Equipment: light to medium weight dumbbells (Two to ten pounds. You want to add a small amount of difficulty to calisthenics, not do a full weightlifting routine.)  Hand weights are fine.
  • Space requirement: A six foot by six foot square of clear floor space.
  • Caution: Some of the exercises involve twisting the torso. People with back pain or injuries should either skip or modify these movements. People with any medical condition should consult their physician before embarking on this or any other exercise program.

Full Body Workout #2: The 30-Minute Lightweight Leanout

This full body workout has nine movements. Gaddour recommends repeating each for twenty seconds, resting for ten seconds, then moving on to the next exercise. After completing all exercises, rest for a full minute. Then repeat until you’ve completed six rounds. The 30 Minute Lightweight Leanout will give you a bit more of a cardio workout. However, it will also increase strength and flexibility.

30-Minute Lightweight Leanout

Posted by Men's Health on Tuesday, December 27, 2016

 

  • Time to complete: 30 minutes
  • Equipment: light to medium weight dumbbells. Gaddour recommends between five and ten pounds, but you should never use more weight than you’re comfortable with. Remember, the weights are to enhance the exercise. They are not the entire workout.
  • Space requirement: A six foot by six foot square of clear floor space.
  • Caution: Quite a few of the exercises involve fast, dynamic, weighted torso twists. People with back pain or injuries should either skip or modify these movements. People with any medical condition should consult their physician before embarking on this or any other exercise program.

Full Body Workout #3: The No Equipment Workout

This full body workout is an example of a bodyweight fitness program. Instead of hand weights, the exercises rely on the weight of your body for resistance. Although this workout will build your strength, cardiovascular fitness and flexibility are more the focus. This is a fun, medium impact program of calisthenics that will work for people of all fitness levels.

🎄"On the 7th day of #Fitmas, Santa BJ gave to me… a workout that is equipment-free!" Here are the moves in Day 7 of the 12 DAYS OF FITMAS available only at TheDailyBJ.com (direct link in my bio). All you need is a small space and your bodyweight to melt your face off.———–Crab Pushups Butt-Kickers Downward Dog to Plyo Pushup Toe Touches Skull-crushers Lateral Switches Twisting Pushups Base Hip Rotations Marching Side Plank- Left Side Power Skips Marching Side Plank- Right Side Vertical Jump to Broad Jump———–Get the full instructional workout video with sets, reps, rest, etc. plus coaching cues and progressions/regressions at TheDailyBJ.com (direct link in my bio). Let me help you simplify your fitness for the busy and stressful month of December. All you need to do is complete 12 of my Holiday Survival Circuits to maintain your gainz from 2017 and set the stage to make 2018 your most fit year yet!———–

Posted by BJ Gaddour on Monday, December 18, 2017

 

  • Time to complete: 30 minutes
  • Equipment: None.
  • Space requirement: A ten foot by ten foot (or so) square.
  • Caution: Many of the movements in this full body workout are done quickly. People with injuries or medical conditions should consult their physician before embarking on this or any other exercise program.

Fitness and good health can be yours for just half an hour a day. For a small investment of time, you can become stronger, fitter, and more flexible. And you don’t need to buy a lot of expensive equipment or spend hours at the gym. For best results, watch the videos closely, and make sure to use good form. Moving slowly and in a controlled fashion will help you to get the most out of the exercises. It will also reduce your chances of injury. Never do any exercise that hurts or makes pain worse. And if you do injure yourself, seek medical attention promptly.

For more information about starting an exercise program, speak to your doctor. You can also find more information at these websites:

Featured Image CC0 Public Domain, by Skeeze, via Pixabay.

Jess Faraday is an award winning novelist and editor. When she’s not writing, she enjoys martial arts and outdoor sports. She lives in Edinburgh, Scotland, with her family and a small zoo. You can read more at www.jessfaraday.com.

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