Trying to craft a well-balanced workout plan can be a tall order. That's why it's so helpful to have in your back pocket some straightforward, full-body workout routines that you know will deliver a solid endorphin rush and require minimal equipment — useful for days when the gym is busier than usual and you can't guarantee any free machines. And this full-body gym workout is the perfect place to start.
This full-body workout for the gym (which you can also do at home, with the right equipment) consists of just eight moves but truly works your whole body. You'll be targeting your shoulders, biceps, back, glutes, quads, and core with these moves, and the whole thing shouldn't take more than 45 minutes, which is about how long you might spend wandering around the gym looking for open equipment.
All you need to get this full-body gym workout done are some dumbbells and/or resistance bands, a workout bench or step, and a stability ball — but just in case you don't have those last two items (or people are hogging them in the weight room), we'll offer easy swaps. Check out the full gym workout below for a much more efficient routine, and get ready to work.
Equipment needed: Two sets of dumbbells and/or resistance bands; one set should be medium/heavy and the second set should be light. (Here's more on how to choose the right weight.) You'll also need a stability ball and a workout bench or step.
Directions: Make sure you warm up beforehand, for example with these (warmup exercises). To help you save time, this workout should be performed in supersets, meaning you'll alternate two exercises, taking little to no rest in between each move. For example, you'll do a set of the split squat to overhead press and immediately transition to bicep curls. Then, you'll go repeat these two moves until you've completed the listed number of sets. There are three total supersets, and you'll do the last two exercises separately, not as supersets. Afterward, don't forget to do a cooldown stretch.
— Additional reporting by Lauren Mazzo and Mirel Zaman
Grab your medium-weight dumbbells for this move, which works your legs, glutes, shoulders, and core in one.
You may need to use your light- or medium-weight dumbbells for this move, depending on your current level of strength. Start lighter, and you can always increase the weight for the next set if it's too easy.
Do all four sets of this superset before moving on to the next superset.
If performing these glute bridges on one leg is too difficult, do them with both feet planted on the floor.
You can perform the next move in this full-body gym workout on a bench or freestanding, as shown.
Do all four sets of this superset before moving on to the next superset.
Step-ups are a fantastic lower-body move, and you can perform them on an exercise bench, plyo box, stair, aerobics step, or even a sturdy chair. You can do them bodyweight or, to make them even more difficult, hold a dumbbell in each hand.
Start with your light-weight dumbbells for this move, and you can always increase the weight for the next set if it's too easy.
Do all four sets of this superset before moving on to the final two moves in this full-body gym workout.
If you don't have an exercise ball handy, swap this move for a simple elbow plank: instead of doing the number of reps below, hold for 30 seconds.
This simple exercise works your deep core muscles as well as challenges your balance and coordination. Take your time on this one; you'll get even more benefits by doing it slowly.
Tamara Pridgett was an associate editor with PS Fitness. She's a NASM-certified personal trainer and Precision Nutrition level 1 coach, and was a Division 1 All-American sprinter.
Lauren Mazzo was the senior fitness editor at PS. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise. Prior to joining PS, she worked for six years as a writer and editor for Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, and astrology.
Mirel Zaman is the health and fitness director at PS. She has nearly 15 years of experience working in the health and wellness space, writing and editing articles about fitness, general health, mental health, relationships and sex, food and nutrition, astrology, spirituality, family and parenting, culture, and news.