{"id":178,"date":"2020-03-18T23:01:23","date_gmt":"2020-03-18T23:01:23","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=178"},"modified":"2025-07-11T19:01:59","modified_gmt":"2025-07-11T19:01:59","slug":"full-body-workouts-for-men","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/","title":{"rendered":"3 Full-Body Workouts for Men to Build Muscle and Burn Fat"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#What_Is_a_Full-Body_Workout\" >What Is a Full-Body Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#Can_Full-Body_Workouts_Build_Muscle\" >Can Full-Body Workouts Build Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#Is_3_Days_Enough_for_a_Full-Body_Workout_Split\" >Is 3 Days Enough for a Full-Body Workout Split?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#What_Is_the_Best_Full-Body_Workout_for_Men\" >What Is the Best Full-Body Workout for Men?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#A_Full-Body_Workout_for_Beginners_at_Home\" >A Full-Body Workout for Beginners at Home<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#1_Push-Ups\" >1. Push-Ups\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#2_Squats\" >2. Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#3_Burpees\" >3. Burpees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#4_Lunges\" >4. Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#5_Running_and_Cycling\" >5. Running and Cycling<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#6_Stair_Climbing\" >6. Stair Climbing<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#A_Full-Body_Dumbbell_Workout_for_Men\" >A Full-Body Dumbbell Workout for Men<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#1_Dumbbell_Overhead_Press\" >1. Dumbbell Overhead Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#2_Lateral_Raise\" >2. Lateral Raise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#3_Dumbbell_Front_Raise\" >3. Dumbbell Front Raise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#4_Reverse_Fly\" >4. Reverse Fly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#5_Dumbbell_Stiff-Leg_Deadlift\" >5. Dumbbell Stiff-Leg Deadlift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#6_Dumbbell_Concentration_Curl\" >6. Dumbbell Concentration Curl<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#The_Full-Body_Kettlebell_Workout\" >The Full-Body Kettlebell Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#Kickstand_Deadlift_8_reps\" >Kickstand Deadlift (8 reps)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#Front_Rack_Carry_1_min\" >Front Rack Carry (1 min)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#Kettlebell_Swings_12_reps\" >Kettlebell Swings (12 reps)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#Tempo_Goblet_Squats_12_reps\" >Tempo Goblet Squats (12 reps)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#Tempo_Push-Ups_Do_8_reps\" >Tempo Push-Ups Do (8 reps)<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Resistance training is the most effective method for building muscle and burning fat. It beats conventional cardio and static exercises hands down when it comes to transforming your physique.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Full_Body_Workouts_for_Men\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you&#8217;re starting out, focusing on full-body workouts can be hugely beneficial. This approach ensures you&#8217;re consistently engaging all the major muscle groups, promoting balanced strength and growth across your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These types of workout are also good for maximizing calorie burn in a shorter workout duration, as they&#8217;re time-efficient and require your body to expend more energy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are 3 of the best full-body workouts for men who want to achieve a strong, lean, and muscular body without spending hours at the gym. Each workout is designed to challenge you, push your limits, and yield results that you can see and feel.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Full-Body_Workout\"><\/span><b>What Is a Full-Body Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Full-body training is one of the most efficient workout splits as it works every major muscle group in your body. Usually, full-body workouts include upper-body, lower-body, and <\/span><a href=\"https:\/\/betterme.world\/articles\/core-workout\/\"><span style=\"font-weight: 400;\">core exercises<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The main point of full-body training is that a variety of muscle groups are used, rather than just one. This training approach is also used by bodybuilders to build a foundation for their lean muscle mass. The best thing about it is that full-body training is effective for anyone, regardless of their training experience.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the<\/span><a href=\"https:\/\/health.gov\/paguidelines\/second-edition\/10things\/\"><span style=\"font-weight: 400;\"> Office of Disease Prevention and Health Promotion (ODPHP)<\/span><\/a><span style=\"font-weight: 400;\">, exercise should include aerobic activity in addition to muscle-strengthening (<\/span><a href=\"https:\/\/health.gov\/paguidelines\/second-edition\/10things\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s important to combine both types of these exercises to train every part of the body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It should be noted that many workouts that contain muscle-strengthening exercises may lead to an increased heart and breathing rates, so consult your doctor to make sure it\u2019s safe for you to perform these exercises.<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Full_Body_Workouts_for_Men\">Tailor your fitness journey and maximize your results <\/a> with just a couple of swipes!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Full-Body_Workouts_Build_Muscle\"><\/span><b>Can Full-Body Workouts Build Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Full-body workouts are effective for building muscle. There are several reasons why this type of training is beneficial for muscle growth:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increased frequency<\/b><span style=\"font-weight: 400;\">: With full-body workouts, you&#8217;re hitting every muscle group multiple times a week, compared to just once or twice with split routines. This higher frequency allows for more stimulation and growth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Balanced workload<\/b><span style=\"font-weight: 400;\">: Full-body workouts ensure all muscles are being worked evenly, which prevents imbalances and promotes overall strength and symmetry.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hormonal response<\/b><span style=\"font-weight: 400;\">: Full-body workouts can trigger a greater release of testosterone, which is essential for building muscle mass.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Efficient use of time<\/b><span style=\"font-weight: 400;\">: As mentioned earlier, full-body workouts are time-efficient and allow you to maximize your gym sessions without spending excessive amounts of time working out.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">That being said, the key to maximizing muscle growth with full-body workouts is to continually increase the demands on your muscles by adding weight and intensity, in addition to incorporating variations in exercises and rep ranges.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_3_Days_Enough_for_a_Full-Body_Workout_Split\"><\/span><b>Is 3 Days Enough for a Full-Body Workout Split?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, 3 days is enough for a full-body workout split. This is actually the most commonly recommended frequency for beginners and those who are new to resistance training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Splitting your workouts into 3 sessions per week allows for proper recovery time between each session, which is essential for muscle growth. It also ensures that you hit all major muscle groups evenly throughout the week, promoting balanced strength and development.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, as you progress and your body adapts to the workload, you may want to increase the frequency by adding an extra workout day or incorporating more advanced techniques such as drop sets or supersets.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Full_Body_Workouts_for_Men\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/21.png\" alt=\"Full Body Workouts for Men\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Full-Body_Workout_for_Men\"><\/span><b>What Is the Best Full-Body Workout for Men?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best full-body workout for men is one that combines compound exercises with high intensity and progressive overload. Compound exercises are multi-joint movements that engage multiple muscle groups at once, which allows you to work out more muscles in less time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">High-intensity training involves pushing yourself to complete each exercise with maximum effort and focus, which leads to greater muscle recruitment and growth. Progressive overload means gradually increasing the demand on your muscles over time by adding weight or intensity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9528903\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Combining these three components is key to building muscle and burning fat through full-body workouts. Below are 3 workout variations that incorporate compound exercises, high-intensity training, and progressive overload.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before we get into the exercises, we\u2019d like to emphasize the importance of warming up.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/betterme.world\/articles\/why-does-stretching-feel-good\/\"><span style=\"font-weight: 400;\">Warm-up<\/span><\/a><span style=\"font-weight: 400;\"> should never be ignored as it\u2019s an incredibly important element of a training session. This will prevent injuries and boost your fitness performance during the workout (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/exercise\/art-20045517\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Make sure you properly warm up the muscles you\u2019re going to use.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Perform 5-10 minutes of cardio activity and a set or two of each exercise with smaller weights to mobilize all your muscles. If you don\u2019t have enough time to do a full workout, make it a bit shorter, but don\u2019t skip the warm-up as doing so may lead to serious injury.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Read More: <\/span><\/i><a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-for-men\/\"><i><span style=\"font-weight: 400;\">HIIT Workouts for Men: Pack a Ton of Work into a Short Amount of Time<\/span><\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"A_Full-Body_Workout_for_Beginners_at_Home\"><\/span><b>A Full-Body Workout for Beginners at Home<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most full-body workouts include a certain number of reps and sets to get optimal results. However, it\u2019s important to consider your fitness level and health status, as every person can perform a different number of sets and reps during one workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the <\/span><a href=\"https:\/\/health.gov\/paguidelines\/second-edition\/10things\/\"><span style=\"font-weight: 400;\">ODPHP<\/span><\/a><span style=\"font-weight: 400;\">, even small amounts of exercise make a difference to overall health (<\/span><a href=\"https:\/\/health.gov\/paguidelines\/second-edition\/10things\/\"><span style=\"font-weight: 400;\">f<\/span><\/a><span style=\"font-weight: 400;\">). If you\u2019re not able to do as many sets or reps as stated in the workout plan, don\u2019t be discouraged, as even a small amount of exercise is beneficial to your general health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s a list of the most efficient full-body exercises that can easily be done at home, as they don\u2019t require any sports equipment.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Push-Ups\"><\/span><b>1. Push-Ups\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a basic body-altering exercise that can help strengthen and tone the upper body (chest, shoulders, triceps) and core muscles (abdominal) (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/health-benefits-push-ups\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Repeat this exercise at least 10-12 times and if you feel that it\u2019s a breeze for you, increase the number of reps.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There\u2019s no shame in taking a step back and performing modified push-ups. Even with knees as your support point, you\u2019ll still manage to work the same muscles. Rest for a few seconds, then repeat this set. Avoid sagging down, arching up, hunching your shoulders, and drooping your neck.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">BetterMe will keep you laser-focused on your weight loss journey, providing nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges, and much more. <\/span><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Full_Body_Workouts_For_Men\"><span style=\"font-weight: 400;\">Try the app and see<\/span><\/a><span style=\"font-weight: 400;\"> for yourself!<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Squats\"><\/span><b>2. Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Make sure you incorporate this exercise into your workout routine as it\u2019s an effective way to build mass and strength in your leg muscles (quadriceps, hamstrings, and glutes).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By changing up the tempo, you can manage to sneak in some cardio, which will help you peel off those unwanted pounds. Banging out squats on a regular basis will strengthen your heart, improve mobility and flexibility, improve joint health, benefit your posture, and boost your overall leg strength (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Squat_Exercise\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Complete a set of 8-12 reps, take a breather, then jump right back into it and repeat the set twice more.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Burpees\"><\/span><b>3. Burpees<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is another great full-body exercise that combines the benefits of push-ups and squats that can take your cardio endurance to new heights.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can do a 2-minute drill and test your physical and mental strength or you could try out a descending burpee ladder workout. Start with 10 burpees, then stop for a minute to catch your breath, then repeat, continuing to lower the number of the reps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to add intensity to your workout, you can jump out of the squat into a standing position. If you feel that the exercise is too difficult for you at first, you can remove the push-up stage to make it easier.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Lunges\"><\/span><b>4. Lunges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lunges are another basic exercise, which helps you build up strength and tone up the core, butt, and legs. It engages the following muscles: quadriceps, hamstrings, calves, and gluteal muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t allow your knees to flare out to the sides and avoid stepping backward or forward too fast,\u00a0 creating tension in your lower back, raising the front heel off the ground, caving your knee, or having sloppy form in general. Start with 2-3 sets of 10-12 repetitions per leg and increase from there.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out our blog, <\/span><a href=\"https:\/\/betterme.world\/articles\/calisthenics-leg-workout-2\/\"><span style=\"font-weight: 400;\">Calisthenics Leg Workout<\/span><\/a><span style=\"font-weight: 400;\">, for insight on how to tone and strengthen your lower body.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Full_Body_Workouts_for_Men\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/5.png\" alt=\"Full Body Workouts for Men\" \/>\u00a0<\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Running_and_Cycling\"><\/span><b>5. Running and Cycling<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Both running and cycling are incredibly beneficial to <\/span><a href=\"https:\/\/betterme.world\/articles\/cardio\/\"><span style=\"font-weight: 400;\">cardiovascular health<\/span><\/a><span style=\"font-weight: 400;\">. These aerobic activities can help strengthen your heart. However, vigorous exercise for more than 5 hours a week can negatively affect your cardiovascular health. That\u2019s why you should be careful with the physical loads (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25128073\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24508740\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To make these exercises effective for building muscle strength, a study paper published in the<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5214170\/\"><span style=\"font-weight: 400;\"> International Journal of Exercise Science<\/span><\/a><span style=\"font-weight: 400;\"> suggests incorporating <\/span><a href=\"https:\/\/betterme.world\/articles\/hiit\/\"><span style=\"font-weight: 400;\">high-intensity interval training<\/span><\/a><span style=\"font-weight: 400;\"> into aerobic exercise (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28479954\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). This involves running or cycling at a moderate intensity with intervals of very high-intensity bursts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember to warm up your muscles before running or cycling. Stretching will help prevent injuries and improve your performance (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/j.1600-0838.2009.01058.x\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Stair_Climbing\"><\/span><b>6. Stair Climbing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stair climbing has plenty of benefits. It can help build and tone muscles, burn fat and calories, reduce cholesterol levels, and increase stamina and energy. Develop a habit of choosing stairs instead of the elevator every day. This will improve your overall physique and also boost your health. In addition, you can do a workout that includes stair climbing.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Climb to the top of a set of stairs, then climb back down. Rest for a few seconds and repeat this for a minute or as long as you can. To have a better weight-loss effect, climb stairs one step at a time or add a weight vest for an added challenge.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A study of 14 people in the journal <\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0051213\"><span style=\"font-weight: 400;\">PLoS One<\/span><\/a><span style=\"font-weight: 400;\"> found that although the action of climbing two steps expended more energy than taking a single step, climbing a staircase one step at a time burned more calories (<\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0051213\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our previous blog, <\/span><a href=\"https:\/\/betterme.world\/articles\/calisthenics-for-beginners\/\"><span style=\"font-weight: 400;\">Calisthenics for Beginners<\/span><\/a><span style=\"font-weight: 400;\">, provides more tips for starter workouts.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"A_Full-Body_Dumbbell_Workout_for_Men\"><\/span><b>A Full-Body Dumbbell Workout for Men<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The famous trainer and fitness model Shaun Stafford has shared a top-notch full-body workout plan for men that will help you achieve your personal fitness goal. He states that this fitness plan is perfect for anybody who wants to increase their muscle size and strength.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stafford advises working out 4 times a week for 6-8 weeks to get optimal results.\u201cIn terms of weight selection, it\u2019s trial and error at first. Always go lighter than you think you need to and build up over the first week. If you can complete the sets and reps with near-perfect form, don\u2019t be afraid to crank it up,\u201d he says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Generally, for beginners, a rep scheme of 8-12 reps is a good place to start. Once you hit 12 reps on an exercise pretty easily, this is a good sign that it\u2019s appropriate to increase in weight. Here\u2019s a list of the most efficient dumbbell exercises that target different muscle groups.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Dumbbell_Overhead_Press\"><\/span><b>1. Dumbbell Overhead Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sets: 3. Reps: 8. Rest: 90 sec.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This exercise will help build your delts and triceps.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall, holding a dumbbell in each hand at shoulder height. Make sure you keep your chest up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the weights directly overhead until your arms are straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your hands back to the starting position and repeat.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"2_Lateral_Raise\"><\/span><b>2. Lateral Raise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sets: 3. Reps: 12-15. Rest: 90 sec.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This exercise will help develop your deltoids and build massive shoulders overall.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand or sit with a <\/span><a href=\"https:\/\/www.coachmag.co.uk\/equipment\/weights\/744\/the-best-dumbbells\"><span style=\"font-weight: 400;\">dumbbell<\/span><\/a><span style=\"font-weight: 400;\"> in each hand at your sides with your palms facing each other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back straight, brace your core, slightly lean forward, then slowly raise the weights to your sides with your elbows slightly bent until your arms are parallel to the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower them back to the starting position. Avoid speeding up to make the workout more effective.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Full_Body_Workouts_for_Men\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/17.png\" alt=\"Full Body Workouts for Men\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Dumbbell_Front_Raise\"><\/span><b>3. Dumbbell Front Raise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sets: 3. Reps: 12-15. Rest: 90 sec.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This exercise engages both shoulders (deltoids) and the upper chest muscle (pectorals). It will help you build strength and definition in your <\/span><a href=\"https:\/\/betterme.world\/articles\/skinny-shoulders\/\"><span style=\"font-weight: 400;\">shoulder<\/span><\/a><span style=\"font-weight: 400;\">s.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall with your feet about shoulder-width apart. Hold a pair of dumbbells in front of your body with straight, relaxed arms.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure you keep your chest up and lift the weights in front of you to shoulder height.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower them back to the starting position.<\/span><\/li>\n<\/ol>\n<p><b>The BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you of your energy-zapping habits, and help sculpt the body of your dreams. Are you intrigued? Hurry up and <\/b><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Full_Body_Workouts_For_Men\"><b>change your life for the better<\/b><\/a><b>!<\/b><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Reverse_Fly\"><\/span><b>4. Reverse Fly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sets: 3. Reps: 12-15. Rest: 90 sec.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is a resistance exercise that engages the posterior deltoids and major muscles in the upper back, including the trapezius.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit with your knees bent and hold a dumbbell in each hand with your palms facing each other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean forward, bend your elbows slightly, raise the weights out to shoulder height, and squeeze your shoulder blades together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release and lower them back to the starting position.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"5_Dumbbell_Stiff-Leg_Deadlift\"><\/span><b>5. Dumbbell Stiff-Leg Deadlift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sets: 3. Reps: 12-15. Rest: 90 sec.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is a great exercise that targets your legs and glutes.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a couple of dumbbells and hold them by your side at arm\u2019s length.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace your core and bend your knees slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge from your hips without rounding your back until you reach the limit of the range of your hamstrings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a second, then return to the starting position.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">&lt;a href=&#8221;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Full_Body_Workouts_for_Men&#8221;&gt;&lt;img class=&#8221;aligncenter wp-image-30039 size-large&#8221; src=&#8221;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/71.png&#8221; alt=&#8221;Full Body Workouts for Men&#8221; &lt;\/a&gt;<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Dumbbell_Concentration_Curl\"><\/span><b>6. Dumbbell Concentration Curl<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sets: 3. Reps: 12-15. Rest: 0 sec.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is a great biceps exercise that targets all parts of this muscle group and develops strength and power.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend down and rest your elbow on your thigh, holding a dumbbell in one hand with your arms straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curl the weight up, squeeze your biceps at the top, then slowly lower them back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch arms once you\u2019ve completed the desired number of reps.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Full-Body_Kettlebell_Workout\"><\/span><b>The Full-Body Kettlebell Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here\u2019s another example of an effective full-body workout, which includes exercises that engage the hamstrings, glutes, hips, core, and shoulders. Start with warm-up sets to prepare the muscle groups you\u2019ll be using throughout this workout.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Kickstand_Deadlift_8_reps\"><\/span><b>Kickstand Deadlift (8 reps)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall, holding a kettlebell with both hands.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a step back with one leg, approximately one foot behind the hips. Hinge forward to the bottom of a deadlift position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core braced, drive through the forward leg, and stand back up.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Front_Rack_Carry_1_min\"><\/span><b>Front Rack Carry (1 min)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold two kettlebells at chest height in a racked position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your wrists are locked out with your knuckles facing the sky and elbows tucked in.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core braced, walk about 30 to 50 feet and then return to the start.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Kettlebell_Swings_12_reps\"><\/span><b>Kettlebell Swings (12 reps)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull your hips back to the wall behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the kettlebell by the handle with both hands and tilt it toward you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge at the hips, bringing the kettlebell back and between your legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core braced, propel the kettlebell forward by thrusting your hips forward and contracting your glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swing the kettlebell to the chest height and bring it back between your legs.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\">Read More: <\/span><\/i><a href=\"https:\/\/betterme.world\/articles\/how-to-lose-thigh-fat-men\/\"><i><span style=\"font-weight: 400;\">How to Lose Thigh Fat for Men: Maximize Your Leg Training Results with These Thigh-Blasting Moves<\/span><\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tempo_Goblet_Squats_12_reps\"><\/span><b>Tempo Goblet Squats (12 reps)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, holding a kettlebell at your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Send your hips back, bend your knees, and lower yourself down into a squat slowly, focusing on a three-second descent.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tempo_Push-Ups_Do_8_reps\"><\/span><b>Tempo Push-Ups Do (8 reps)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank with your shoulders over your wrists.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower down slowly for 5 seconds, keeping your elbows close to your body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position in 1 second.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you want to take your full-body workout to the next level, check out our <\/span><a href=\"https:\/\/betterme.world\/articles\/front-lever-calisthenics\/\"><span style=\"font-weight: 400;\">Front Lever Calisthenics<\/span><\/a><span style=\"font-weight: 400;\"> Guide.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Full_Body_Workouts_for_Men\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Resistance training is the most effective method for building muscle and burning fat. It beats conventional cardio and static exercises hands down when it comes to transforming your physique. When you&#8217;re starting out, focusing on full-body workouts can be hugely beneficial. This approach ensures you&#8217;re consistently engaging all the major muscle groups, promoting balanced strength [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":79679,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,267,59],"tags":[],"coauthors":[45],"class_list":["post-178","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-men","category-workout-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 Full-Body Workouts for Men to Build Muscle and Burn Fat - BetterMe<\/title>\n<meta name=\"description\" content=\"Want to build muscle mass and strength? Learn about the \u2605 FULL BODY WORKOUTS FOR MEN \u27a4. Achieve your goals with efficient full body exercises\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 Full-Body Workouts for Men to Build Muscle and Burn Fat\" \/>\n<meta property=\"og:description\" content=\"Want to build muscle mass and strength? Learn about the \u2605 FULL BODY WORKOUTS FOR MEN \u27a4. Achieve your goals with efficient full body exercises\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-11T19:01:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/3-Full-Body-Workouts-for-Men-to-Build-Muscle-and-Burn-Fat-1-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\"},\"headline\":\"3 Full-Body Workouts for Men to Build Muscle and Burn Fat\",\"dateModified\":\"2025-07-11T19:01:59+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/\"},\"wordCount\":2755,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/3-Full-Body-Workouts-for-Men-to-Build-Muscle-and-Burn-Fat-1.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for men\",\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Resistance training is the most effective method for building muscle and burning fat. It beats conventional cardio and static exercises hands down when it comes to transforming your physique.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">When you're starting out, focusing on full-body workouts can be hugely beneficial. This approach ensures you're consistently engaging all the major muscle groups, promoting balanced strength and growth across your body.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">These types of workout are also good for maximizing calorie burn in a shorter workout duration, as they're time-efficient and require your body to expend more energy.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here are 3 of the best full-body workouts for men who want to achieve a strong, lean, and muscular body without spending hours at the gym. Each workout is designed to challenge you, push your limits, and yield results that you can see and feel.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is a Full-Body Workout?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Full-body training is one of the most efficient workout splits as it works every major muscle group in your body. Usually, full-body workouts include upper-body, lower-body, and <\/span><a href=\\\"https:\/\/betterme.world\/articles\/core-workout\/\\\"><span style=\\\"font-weight: 400;\\\">core exercises<\/span><\/a><span style=\\\"font-weight: 400;\\\">.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The main point of full-body training is that a variety of muscle groups are used, rather than just one. This training approach is also used by bodybuilders to build a foundation for their lean muscle mass. The best thing about it is that full-body training is effective for anyone, regardless of their training experience.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">According to the<\/span><a href=\\\"https:\/\/health.gov\/paguidelines\/second-edition\/10things\/\\\"><span style=\\\"font-weight: 400; ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/\",\"url\":\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/\",\"name\":\"3 Full-Body Workouts for Men to Build Muscle and Burn Fat - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/3-Full-Body-Workouts-for-Men-to-Build-Muscle-and-Burn-Fat-1.png\",\"dateModified\":\"2025-07-11T19:01:59+00:00\",\"description\":\"Want to build muscle mass and strength? 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It beats conventional cardio and static exercises hands down when it comes to transforming your physique.<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">When you're starting out, focusing on full-body workouts can be hugely beneficial. This approach ensures you're consistently engaging all the major muscle groups, promoting balanced strength and growth across your body.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">These types of workout are also good for maximizing calorie burn in a shorter workout duration, as they're time-efficient and require your body to expend more energy.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here are 3 of the best full-body workouts for men who want to achieve a strong, lean, and muscular body without spending hours at the gym. Each workout is designed to challenge you, push your limits, and yield results that you can see and feel.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is a Full-Body Workout?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Full-body training is one of the most efficient workout splits as it works every major muscle group in your body. Usually, full-body workouts include upper-body, lower-body, and <\/span><a href=\"https:\/\/betterme.world\/articles\/core-workout\/\"><span style=\"font-weight: 400;\">core exercises<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The main point of full-body training is that a variety of muscle groups are used, rather than just one. This training approach is also used by bodybuilders to build a foundation for their lean muscle mass. The best thing about it is that full-body training is effective for anyone, regardless of their training experience.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">According to the<\/span><a href=\"https:\/\/health.gov\/paguidelines\/second-edition\/10things\/\"><span style=\"font-weight: 400; ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/","url":"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/","name":"3 Full-Body Workouts for Men to Build Muscle and Burn Fat - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/full-body-workouts-for-men\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/3-Full-Body-Workouts-for-Men-to-Build-Muscle-and-Burn-Fat-1.png","dateModified":"2025-07-11T19:01:59+00:00","description":"Want to build muscle mass and strength? 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