What Are the 10 Best Exercises for Total Body Fitness

Fitness experts always say that total body fitness is the best way to achieve a healthy and fit life. This means that you need to work on all your muscles and not just a single body part. When it comes to exercising, there are numerous routines that can target all your muscles. But, which ones are the best? Here are the top 10 best exercises for total body fitness.


Squats are one of the most popular exercises for building muscle in the lower body. It targets the quads, hamstrings, glutes and even the core. To do a squat, stand with your feet shoulder-width apart and lower your body until your thighs become parallel to the floor. Keep your back straight and your knees in line with your toes. To increase the resistance, you can hold a weight or use a resistance band.


Deadlifts are another popular exercise that works both the upper and lower body. It targets the hamstrings, glutes, lower back, and even the arms. To do a deadlift, stand with your feet shoulder-width apart, hold a weight in front of you with both hands, and lower the weight to the ground while keeping your back straight. Then lift the weight up to your hip level. Keep your arms straight and your knees in line with your toes.

Bench Press

If you want to target your chest muscles, the bench press is the best exercise. To do a bench press, lay down on a bench with your feet on the ground and hold a weight in both hands. Lower the weight to your chest while keeping your elbows close to your body, then lift the weight back up to the starting position.


Rows target the upper back and arms. To do a row, hold a weight in one hand and place the other hand on a bench. Then lift the weight up to your hip level by pulling your elbow back, then lower the weight back down. Repeat the same motion with the other hand.


Push-ups are a common exercise that targets the chest, triceps, and shoulders. To do a push-up, place your hands shoulder-width apart, extend your legs behind you, and lower your body until your chest touches the ground. Then push your body back up to the starting position.


Pull-ups are an effective exercise for building upper body strength. It targets the back, biceps, and shoulders. To do a pull-up, grasp a bar above your head with an overhand grip and pull your body up until your chin is above the bar. Then lower your body back down.


Planks are a great exercise for strengthening your core muscles. To do a plank, get into a push-up position, but instead of lowering your body, hold it in a straight line from your head to your heels, with your forearms resting on the ground. Hold the position for as long as you can.


Cardiovascular exercises like sprints are crucial for total body fitness. They work on multiple muscle groups in the lower body while also improving your cardiovascular system. To do sprints, run as fast as you can for short periods, then rest for a few seconds before sprinting again.


Jumping exercises are ideal for building explosive power in your leg muscles. They work on your calves, quads, and glutes, and also help to improve your balance. To do jumps, start in a squat position, then jump up as high as you can while extending your arms above your head. land back in a squat position and repeat the motion.


Burpees are a full-body exercise that targets most of the muscle groups in your body. It combines elements of push-ups, squats, and sprints. To do a burpee, start in a squat position, place your hands on the ground, jump your legs back to a push-up position, do a push-up, jump your legs forward to the squat position, then jump as high as you can.


These are the top 10 exercises for total body fitness that you can include in your workout routine. It is important to remember that the effectiveness of these exercises depends on how well you perform them, how much weight you are using, and how often you do them. Start with low weights and gradually increase them to avoid muscle injury.

Unordered list of Frequently Asked Questions:

  • Q: How often should I do these exercises?
    • A: You should aim to do each exercise at least once per week. However, the frequency can vary depending on your fitness level and goals.
  • Q: Can I just do the exercises without any weights?
    • A: Yes, you can still benefit from doing these exercises without any weights. You can use your body weight as resistance to make it harder.
  • Q: How long should I rest between sets?
    • A: It is recommended to rest for 30-60 seconds between sets to allow your muscles to recover before the next set.
  • Q: Can I combine all these exercises in one workout?
    • A: It is possible to combine all these exercises in one workout routine. However, it is important to prioritize your goals and focus on the exercises that are most relevant to your fitness level and goals.


  • 10 Best Exercises for Total Body Fitness. Healthline. Retrieved from: https://www.healthline.com/health/fitness-exercise/best-full-body-workouts.
  • Top 10 exercises for full-body strength. Men’s Health. Retrieved from: https://www.menshealth.com/uk/building-muscle/a746107/the-10-best-exercises-for-total-body-strength/.
  • Ultimate Full-Body Workouts. Bodybuilding.com. Retrieved from: https://www.bodybuilding.com/content/10-best-muscle-building-total-body-workouts.html.

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