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Full Body Workout for Weight Control and Muscle Strength
Rowan Row•Processed: Mar 03, 2026
46-minute workout video. HIIT, Strength, Cardio, Warm Up, Cool Down. targeting Full Body, Legs, Arms, Core. medium intensity. helps with Weight Control / Fat Loss, Muscle Strength, Cardiovascular Endurance.
⏱️ Key Moments
Summary:The workout consists of a warm-up, followed by a series of bodyweight exercises targeting the full body, including lower body, upper body, and core, concluding with a cool-down stretch.
🏃 Guide
This full-body workout is designed for individuals seeking to improve their overall fitness without the need for equipment. It addresses common issues such as weight management and muscle strength.
Benefits
Improves cardiovascular endurance
Enhances muscle strength and flexibility
Step-by-Step Guide
1
Neck Rolls
Gently roll your neck to the left and right for 30 seconds each, feeling the tension release in your neck. Ensure movements are slow and controlled.
2
Sumo Squats
Stand with feet wider than shoulder-width, lower into a squat while keeping your chest up. Squeeze your glutes as you rise. Feel the activation in your legs and glutes.
3
Push-Ups
From a plank position, lower your body and push back up. Engage your core and feel the strength in your arms and chest.
Safety Notes
Consult a physician before starting if you have any cardiovascular issues or joint pain.
Duration: 46m 38s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
ObesityOverweightHypertension
Therapeutic Goals
Weight Control / Fat LossMuscle StrengthCardiovascular Endurance
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation, Knee Disease
🚫 Contraindications
Avoid this workout if you have: Heart Failure
Equipment Needed
🏋️ None🏋️ Yoga Mat
Primary Focus
💪 Full Body💪 Legs💪 Arms💪 Core
Category
HIITStrengthCardioWarm UpCool Down
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breathNo spinal stress
Tags
#46 min#full hour#long#HIIT#Strength#Cardio#Warm Up#Cool Down#intermediate#None#Yoga Mat#Full Body#Legs#Arms#Core#medium