The Ultimate 1 Hour Full Body Workout You Should Do
By bulksupplementsdirect
Table of Contents
Our Summary And Answer: 1 Hour Full Body Workout
A 1-hour full body workout should include a variety of exercises that target all the major muscle groups in your body, including your chest, back, shoulders, arms, legs, and core. A full-body workout is an ideal way to get the most bang for your buck regarding time-efficient exercise.
Here is a sample 1-hour full-body workout routine that you can do at the gym or home:
Warm up for 5-10 minutes with light cardio and dynamic stretching.
Chest:
Bench press – 4 sets of 8-12 reps
Incline dumbbell bench press – 3 sets of 8-12 reps
Pec flyes – 4 sets of 12-15 reps
Back:
Lat pull downs – 4 sets of 8-12 reps
Seated rows – 3 sets of 8-12 reps
Bent over rows – 4 sets of 8-12 reps
Shoulders:
Military press – 4 sets of 8-12 reps
Side lateral raises – 4 sets of 12-15 reps
Rear delt flyes – 4 sets of 12-15 reps
Arms:
Triceps pushdowns – 4 sets of 8-12 reps
Bicep curls – 4 sets of 8-12 reps
Skull crushers – 3 sets of 8-12 reps
Legs:
Squats – 4 sets of 8-12 reps
Leg press – 3 sets of 8-12 reps
Lunges – 3 sets of 12-15 reps in each leg
Calf raises – 4 sets of 12-15 reps
Core:
Crunches – 4 sets of 20-25 reps
Hanging leg raises – 4 sets of 12-15 reps
Planks – 4 sets of 30-60 seconds
Cardio:
Choose one or two cardio exercises and do them for 20-30 minutes at the end of your weight training workout. Some good options include running, biking, rowing, stair climbing, or elliptical training.
Cool down with some light stretching and deep breathing exercises.
We all want to be fit and look great, but sometimes finding the time to go to the gym can be tough. That’s why I’ve put together this quick and easy full-body workout you can do in only an hour!
This workout is perfect for beginners or those days when you don’t have much time to spare. So get moving and see how great you feel after just one hour!
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11 Top Benefits of Training for an Hour
There are many benefits to working out for an hour, including:
1. You'll Burn More Calories
If you want to lose weight, then you need to burn more calories than you consume. And one of the best ways to do this is by exercising for an hour. This will help to increase your metabolism and burn more fat. Fat and muscle are two different types of tissue, so the more muscle you have, the more fat you’ll burn.
2. You'll Improve Your Cardio Fitnes
Cardio exercise is any type of activity that gets your heart rate up and keeps it there for an extended period of time. When you do cardio for an hour, you’ll improve your overall cardiovascular fitness and endurance. This is great for your heart health and can also help to reduce your risk of developing cardiovascular diseases.
3. You'll Boost Your Energy Levels
If you’re feeling tired and sluggish, then a good workout can be just what you need to boost your energy levels. When you exercise, your body releases endorphins, which are hormones that have been shown to improve mood and energy levels.
4. You'll Reduce Your Stress Levels
Exercise is a great way to reduce stress levels. When you’re feeling stressed, your body releases the hormone cortisol, which can have negative effects on your health. But when you exercise, your body releases endorphins, which counteract the effects of cortisol. This can help to improve your mood and reduce your stress levels.
5. You'll Strengthen Your Bones and Muscles
If you want to stay strong and healthy as you age, then you need to keep your bones and muscles strong. And one of the best ways to do this is by exercising for an hour every day. This will help to keep your bones and muscles healthy and can also reduce your risk of developing osteoporosis or other age-related diseases.
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6. You'll Improve Your Balance and Coordination
Balance and coordination are important for everyday activities like walking, climbing stairs, and even sitting down. But as we age, our balance and coordination can start to decline. Exercise can help to improve your balance and coordination, which can make everyday activities easier.
7. You'll Boost Your Immune System
If you want to stay healthy, then you need to have a strong immune system. And one of the best ways to boost your immune system is by exercising for an hour every day. This will help to improve your overall health and can also reduce your risk of developing illnesses.
8. You'll Sleep Better
If you’re having trouble sleeping, then exercise can help. Exercise helps to improve the quality of your sleep by helping you to fall asleep faster and stay asleep for longer periods of time. This is due to the fact that exercise helps to regulate your body’s sleep-wake cycle.
9. You'll Look Better
If you want to improve your appearance, then working out for an hour can help. Exercise can help to tone your muscles, improve your posture, and give you more energy. All of these things can lead to a more youthful appearance.
10. You'll Feel Better
Exercise has been shown to improve mood, reduce stress levels, and boost energy levels. All of these things can lead to a better overall feeling of well-being.
11. You'll Be Healthier
Exercise has been shown to improve overall health and reduce the risk of developing many diseases. So if you want to be healthier, then working out for an hour every day is a great place to start (grow your muscle groups and upper body).
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Should You Do Full Body Workouts?
Many people debate whether full-body workouts or split routines are better for muscle growth. The truth is, there are benefits to both types of workouts. However, full-body workouts may be the better option for beginners.
Full body workouts help to build strength and muscle quickly because they work all of the key muscle groups in one session.
This can help to jumpstart your results. In addition, full-body workouts are more convenient because you don’t need to spend as much time at the gym.
However, once you’ve built up a strong foundation of strength and muscle, you may want to switch to a split routine in order to target specific muscle groups more effectively.
Ultimately, the best workout routine is the one that works best for you. Try out different types of workouts and see what produces the best results.
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1 Hour Full Body Gym Workout Routine To Build Muscle
If you 100% want to build muscle you need to go to the gym and put in the work. But what if you don’t have a lot of time? This is where a 1-hour gym workout routine comes in handy.
I’m going to give you a quick overview of an effective full-body 1-hour workout routine that you can use to build muscle. This workout routine is designed to be done 3-4 times per week.
First, let’s look at the overall structure of the workout:
10-15 minutes of warm-up
4-5 main exercises, 4 sets each
2-3 isolation exercises, 3 sets each
10-15 minutes of cool down/stretching
Now let’s take a more detailed look at each component of the workout.
Warm-Up
The warm-up should last 10-15 minutes and should gradually increase your heart rate and get your muscles warmed up. A good way to do this is by using a light cardio machine such as a treadmill, elliptical, or bike.
Main Exercises
The main exercises are the meat and potatoes of the workout and should take up the majority of your time. You should focus on 4-5 compound exercises that work for multiple muscle groups.
Some good exercises to include are:
Squats
Deadlifts
Bench press
Bent over rows
Overhead press
Pull-ups
You should do 4 sets of each exercise with a rep range of 8-12. Rest 2-3 minutes between sets.
Isolation Exercises
After you finish the main exercises you can move on to some isolation exercises. These exercises are generally single joint movements that work for one muscle group at a time.
Some good exercises to include are:
Bicep curls
Tricep extensions
Leg curls
Leg extensions
Calf raises
Lateral raises
You should do 3 sets of each exercise with a rep range of 12-15. Rest 1-2 minutes between sets.
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Cool Down/Stretching
After you finish the workout it’s important to cool down and stretch. This will help your muscles recover and prevent injury. A good cool down should last 10-15 minutes and include some light cardio and static stretching.
That’s a quick overview of an effective 1-hour gym workout routine. Now, let’s see the actual program.
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Day 1
Warm-up:
10 minutes on the elliptical or bike
Static stretching for all key muscle groups
Main Exercise:
Squats – 3 sets of 6-8 reps
Iso Exercises:
Leg curls – 3 sets of 12-15 reps
Overhead press – 3 sets of 8-12 reps
Incline dumbbell press – 3 sets of 12-15 reps
Cool down/stretching:
Static stretching for all major muscle groups
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Day 2
Warm-up:
10 minutes of jumping rope
Dynamic stretching for all key muscle groups
Main Exercise:
Deadlifts – 3 sets of 5 reps
Iso Exercises:
Bent over rows – 3 sets of 8-12 reps
Pull-ups – 3 sets of as many reps as possible
Dumbbell rows – 3 sets of 12-15 reps
Cool down/stretching:
Static stretching for all key muscle groups
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Day 3
Warm-up:
10 minutes on the stair climber
Dynamic stretching for all key muscle groups
Main Exercise:
Bench press – 4 sets of 8-12 reps
Iso Exercises:
Seated Rows – 3 sets of 12-15 reps
Dips – 3 sets of as many reps as possible
Flyes – 3 sets of 12-15 reps
Cool down/stretching:
Static stretching for all key muscle groups
Foam rolling the arms (shoulders mostly)
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Day 4
Warm-up:
10 minutes steady state cardio
Static stretching for all key muscle groups
Main Exercise:
Overhead Press – 4 sets of 8-12 reps
Iso Exercises:
Side Lateral raises – 3 sets of 12-15 reps
Front raises – 3 sets of 12-15 reps
Shrugs – 3 sets of 12-15 reps
Crunches – 3 sets till failure
Hanging Leg raises – 3 sets till failure
Cool down/stretching:
Static stretching for all key muscle groups
Foam rolling the upper back and shoulders
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Frequently Asked Questions About 1 Hour Full Body Workout
Is one hour enough for a full-body workout?
It’s a question we’ve all asked ourselves at one point or another: is one hour really enough time to get a full-body workout? The answer, of course, depends on a number of factors, including our fitness goals and the intensity of our workout.
For those who are just starting out on their fitness journey, an hour full body workout may be more than enough time to get in a good workout and for building muscle. However, as we become more fit, we may need to increase the duration or intensity of our workouts to see results.
The important thing is to listen to our bodies and find what works for us. With a little trial and error, we can figure out how to make the most of our time at the gym – and finally, achieve our fitness goals.
What is a good 1-hour workout plan?
Exercise is important for maintaining a healthy body and mind, but it can be tough to find the time to fit it into our busy lives. If you’re looking for a good workout that you can do in just one hour, consider this routine.
After a quick warm-up of jogging in place or jumping rope, move on to a circuit of push-ups, sit-ups, squats, and lunges. For each exercise, aim to do as many reps as possible in 30 seconds, and then take a ten-second break before moving on to the next exercise.
After completing the circuit once, take a one-minute break, and then repeat the circuit two more times. Finish up with some cool-down stretches, and you’ll be feeling energized and ready to tackle the rest of your day!
Is a 1-hour workout a day enough to build muscle?
Yes, a 1-hour workout a day is enough to build muscle. However, it is important to note that the type of workout matters. A person who is looking to build muscle must focus on resistance training exercises such as lifting weights or using resistance bands.
Cardio workouts such as running or cycling will not build muscle. In addition, the intensity of the workout must be high enough to fatigue the muscles. A person who is just starting to resistance train may only be able to do a few sets of exercises before becoming too tired.
As they build up their strength and endurance, they will be able to do more sets and ultimately build more muscle.
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Is a 1-hour workout too much?
No, a 1-hour workout is not too much. In fact, it’s just the right amount of time to get a good workout in without feeling like you’re sacrificing your entire day. Of course, there are always exceptions and some people may need to adjust their workout time based on their unique
circumstances.
But in general, an hour is a perfect amount of time to dedicate to your health and fitness. So if you’re looking to start working out, don’t be discouraged by the idea of an hour-long commitment.
Just give it a try and see how it feels. You might be surprised at how energized and motivated you feel afterwards.
What should my 1-hour workout include?
The goal for the 1-hour workout is to increase muscle growth and strength. So ensuring your plan has an upper body workout, lower body workout and a generall overall conditioning element; you will do well.
Hitting all the muscle groups will ensure you optimize building muscle but don’t forget cardio workouts in the 1-hour.
Keep your workout sessions intense and always strive to increase weight or reps in the exercises. This will increase muscle mass and strength.
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Closing Thoughts : 1 hour full body workout
By now you should have a good idea of the different types of workouts that you can do to improve your fitness level. Remember, it’s important to find an activity that you enjoy so that you stick with it. And don’t be afraid to mix things up from time to time to keep your body guessing.
What’s your favorite workout? Let us know in the comments below!
- Declaration : We may receive free products to review and may earn commissions on purchases made through links on this page and / or website.
- Note: The content on this website is meant to be for information and it should not be taken as medical advice. The content and the products mentioned in them are not intended for use as diagnosis, prevention, and/or treatment of health problems. Always speak with a certified medical professional before making any changes to your lifestyle, diet, exercise plan, and /or taking any supplements or changes.
