Smart Exercise for Metabolic & Chronic Wellness

Create Plan

Start a new fitness journey

My Active Plan

Current workout program

Saved Plans

Your saved workouts

Community Plans

Shared by community

Video Library

Exercise tutorials

Progress

Your workout achievements

About

Settings

AI-powered exercise coaching

VitalStep.pro

©2026 MyGPT Jsc.

Library

Video Details

Loading...

...

0:000:00

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.

Related Workouts

21-minute Low Impact Workout for Weight Control

21-minute Low Impact Workout for Weight Control

Roberta's Gym

Cardio Workout at Home for Weight Control and Full Body Toning

Cardio Workout at Home for Weight Control and Full Body Toning

wearecult

20-minute Full Body Morning Exercise for Energy Boost

20-minute Full Body Morning Exercise for Energy Boost

Roberta's Gym

Full Body Resistance Training with Dumbbells for Muscle Strength

Full Body Resistance Training with Dumbbells for Muscle Strength

Kaleigh Cohen Strength

12-minute Kettlebell Workout for Muscle Strength

12-minute Kettlebell Workout for Muscle Strength

JTM_FIT

Kettlebell Workout for Full Body Strength and Flexibility

Kettlebell Workout for Full Body Strength and Flexibility

Pavel Krotov

Frequently Asked Questions

What are the benefits of this workout?▼

Improves cardiovascular endurance. Enhances muscle strength and flexibility.

Is this workout safe?▼

Consult a physician before starting if you have any cardiovascular issues or joint pain.

Who is this workout suitable for?▼

This workout is suitable for people with: Obesity, Overweight, Hypertension. Avoid if you have: Heart Failure.

What equipment do I need?▼

You will need: None, Yoga Mat.

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