Full Body Workout for Women to Tone Head to Toe

Last Updated on February 28, 2025

This full Body Workout was made with 8 of the best exercises proven to boost strength, burn fat, and tone your entire body in just one session per week.

If you want to maximize your time and see real results, a full body workout is one of the most efficient and effective ways to train. Unlike the targeted split routines I usually share that focus on just one muscle group per session, a well-designed full body workout engages multiple muscles in a single session, boosting strength, burning fat, and enhancing overall fitness in less time.  Giddy up!

As a functional health practitioner, nutritionist, and personal trainer, I emphasize workouts that balance strength, endurance, and recovery. This full body workout includes 8 of the best exercises—combining compound and isolation movements—to sculpt and strengthen your entire body. The best part? You only need to do this workout once a week as part of a balanced training program to see results.

 

The Science-Backed Benefits of a Full Body Workout

 

A full body workout is more than just a time-saver—it’s backed by science for optimal fitness results.

Here’s what makes my full body workout so special and why it works so well:

• Boosts Metabolism & Burns More Calories – Compound exercises like squats and deadlifts engage multiple muscle groups, increasing energy expenditure and post-workout calorie burn.
• Improves Muscle Balance & Functionality – Training all major muscle groups together promotes balanced strength, reducing the risk of imbalances and injuries.
• Enhances Recovery & Prevents Overtraining – A full body routine allows for better muscle recovery compared to training the same muscles multiple times a week.
• Optimizes Hormonal Response – Resistance training triggers the release of growth hormone and testosterone (in both men and women), which support muscle growth and fat loss.
• Increases Strength & Endurance – A mix of isolation and compound exercises ensures that both small and large muscle groups are trained effectively, leading to increased total-body strength with built in recovery.

 

 

Full Body Workout Instructions

 

• This workout has 8 different exercises that target all of the major muscle groups in the body.
• For each exercise do 15 reps to complete 1 set.
• Do 3 full sets – of all 8 exercises – to complete your workout.
• For the best results, you need to keep your heart rate up… so take as little rest as possible between exercises and sets.
• Remember to warm up and cool down with some full body stretches and to hydrate accordingly.
• I recommend doing this workout at least once a week… along with a few of my other workouts. 

 

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Full Body Exercises

 

Overhead Press

Stand, holding your dumbbells, slightly wider than shoulder-width apart in line with your shoulders. Your arms should look like a wide “W.” This is your start position. Exhale and push the weights up until your arms are extended overhead. Inhale and lower the weights back down to your shoulders to complete one rep.

 

Bicep Curls

Stand with your feet shoulder-width apart while holding a pair of dumbbells by your sides with your palms facing away from you. This is your start position. Exhale and curl your dumbbells up until your wrists are facing your shoulders. Inhale and slowly lower the weight back down to the start position to complete one rep.

 

Back Fly

Hold a dumbbell in each hand.  Keep your back flat and bend forward at your waist about 45 degrees.  Hold your weights down together in front of you. This is your start position.  Lift both arms up to the side until they’re in line with your shoulders.  Maintain a slight bend in your elbows and squeeze your shoulder blades together at the top of the movement.  Then reverse the movement, lowering the dumbbells back to the start position to complete one rep.

 

Skull Crusher Tricep Exercise

Lie on your back.  Extend your arms straight up while holding dumbbells tightly.  This will be your start position.  Inhale and lower the weight down until it’s just above your face.  Exhale and lift the weight back up to the starting position.  Contract the triceps hard at the top of the movement for a second to complete one rep.

 

Crunch

Lie on your back with your knees bent and your hands behind your head with elbows out to the side.  This is your start position.  Squeeze your abs and lift your head off of the ground about 6 inches.  Exhale as you lower back down to the start position to complete one rep.

 

Modified Pushup

Get into a modified plank position with your hands directly under your shoulders.  Bend your elbows and lower your chest down to the floor.  Don’t arch or sag your lower back or pitch your butt upwards.  Exhale as you push up back into the start plank position to complete one rep.  Tip:  Use a yoga mat or something to support your knees.  Modification: For a modified version, you can do a traditional push up.

 

Squat

Stand with feet shoulder-width apart, while holding a dumbbell in each hand. Keep your arms down by your sides. Keep your back neutral. Don’t arch your back and stick your butt out. Lower your butt, back and down, as if sitting back into an invisible chair. Lower as far as you can. Your knees should not extend past your toes. Keep your chest upright as you move backward. Hold for a count, then push back up to the start position to complete one rep.

 

Deadlifts

Stand holding dumbbells (or barbell). Your feet should be slightly narrower than shoulder width apart. This is your start position. Bend at the waist lowering your chest towards the floor, while keeping your back neutral. Keep your legs straight but not locked. Your butt will naturally go backwards. Don’t arch or round your back. Lower down as far as you can while keeping the weights in close to your legs. Exhale and lift your chest back up to the start position to complete one rep.

How to Get the Best Results

 

To get the most out of this full body workout, keep these expert tips in mind:

1. Progressive Overload is Key – Gradually increase the intensity of your workouts by adding resistance, reps, or sets over time. Your muscles need to be challenged to grow and get stronger.

2. Form First, Weight Second – Proper form ensures safety and effectiveness. Start with lighter weights to perfect your technique before increasing resistance.

3. Balance Your Training Plan – A full body workout is powerful, but it should be part of a complete training program. I only recommend doing this once per week and pairing it with other workouts, like targeted strength days, mobility work, and active recovery sessions.

4. Nutrition Drives Results – Training hard without fueling your body properly will only get you so far. Nutrition plays a bigger role than exercise when it comes to seeing visible results.  Remember – Abs really are made in the kitchen!  For the best results possible, it’s important to follow a meal plan and full body exercise program… especially if you want noticeable results, asap. That’s why I highly recommend following a meal plan tailored to your metabolic type—it helps accelerate fat loss, muscle tone, and energy levels.

Every body is different, and the best results come from training and eating according to your unique metabolic type. If you don’t know yours yet, take my Metabolic Type Quiz to get personalized insights into your body’s needs. Take the Metabolic Type Quiz now! 

Results from my Metabolic Type Meal Plans

 

Ready to Feel Strong & Sculpted?

 

This full body workout is designed to challenge your entire body efficiently. But workouts alone won’t give you the best results—nutrition and metabolic alignment matter, too.

If you’re serious about transforming your body, here’s what to do next:

✔️ Fuel your body right with a metabolic meal plan to see faster results. Browse meal plans here!
✔️ Discover your metabolic type for a fully customized fitness & nutrition strategy. Take the quiz now!
✔️ Find the perfect training style for you to maximize results. Take my Program Style Quiz!

Share this workout with a friend who needs a fitness boost, and let me know how it goes! Your strongest, healthiest self starts now.

Hugs and High Fives,

Your Coach and Biggest Cheerleader,