45 Minute Full Body Resistance Workout for Total Strength

Looking to maximize your training in just 45 minutes? A full-body resistance workout is one of the most efficient ways to improve muscular strength, build lean mass, and increase calorie burn. Whether you’re training at home or in the gym, resistance workouts that target all major muscle groups in a single session offer unmatched benefits.

This guide will walk you through the benefits, structure, and a complete 45-minute full-body resistance workout routine to boost your fitness levels. Let’s dive in.

Why Choose Full Body Resistance Workouts?

Efficient Use of Time

In just 45 minutes, a well-structured resistance workout can target every major muscle group—legs, glutes, chest, back, arms, and core. This is ideal for busy schedules or for those looking to train smarter, not longer.

Combines Strength and Cardio

When done in a circuit format or with minimal rest, full-body resistance workouts also offer a cardiovascular challenge, boosting heart rate and enhancing fat burn while building muscle.

Boosts Metabolism

Resistance training creates excess post-exercise oxygen consumption (EPOC), which means your body continues to burn calories long after the workout is over. A full-body routine increases this effect more than split routines.

Improves Functional Strength

Since full-body workouts engage multiple joints and muscles, they improve overall strength and mimic real-life movement patterns, supporting better posture, stability, and athletic performance.

What Equipment Do You Need For Full Body Resistance Workouts?

You can perform these workouts using:

• Dumbbells
• Resistance bands
• Kettlebells
• Barbells
• Bodyweight (for beginners or home workouts)

No matter the equipment, progressive resistance is the key to growth—either by increasing weight, reps, or intensity over time.

How to Structure a 45-Minute Full Body Resistance Workout

To make the most out of your workout time, follow this structure:

1. Warm-Up (5–7 minutes)

Prepare your muscles and joints with dynamic movement:

• Arm circles
• Leg swings
• Jumping jacks
• Bodyweight squats
• High knees

This increases blood flow, reduces injury risk, and enhances performance.

2. Compound Movements (25–30 minutes) Full Body Resistance Workouts

These are multi-joint exercises that work several muscle groups simultaneously. Focus on 3–5 compound exercises such as:

• Squats
• Deadlifts
• Push-ups or bench press
• Bent-over rows
• Overhead press

Do 3–4 sets of 8–12 reps each, resting 45–60 seconds between sets.

3. Core & Isolation Work (5–7 minutes) Full Body Resistance Workouts

Add focused exercises like:

• Planks
• Russian twists
• Bicep curls
• Triceps extensions
• Side raises

These help build a strong foundation and balance out your physique.

4. Cool Down and Stretch (5 minutes)

Use static stretches to relax muscles and improve flexibility, including hamstring stretches, hip openers, and shoulder stretches.

Complete 45-Minute Full Body Resistance Workout Plan

Here’s a sample full-body routine designed to be completed in 45 minutes. Adjust weights and rest periods to your fitness level.

Warm-Up (5–7 Minutes)

• Jump rope – 1 minute
• Bodyweight squats – 20 reps
• Arm circles – 30 seconds each direction
• Walkouts with push-up – 6 reps
• Hip openers – 10 per side

Circuit 1 – Lower Body Power (12–15 Minutes)

Do 3 rounds of:

Barbell or Dumbbell Squats Full Body Resistance Workouts

12 reps
Targets quads, hamstrings, and glutes. Keep your chest up and knees tracking over toes.

Romanian Deadlifts (Dumbbell or Kettlebell)

10 reps
Focus on hinging at the hips. Engage your glutes and hamstrings throughout the motion.

Resistance Band Lateral Walks

10 steps each direction
Activates glute medius for hip stability and strength.

Rest 45–60 seconds between rounds.

Circuit 2 – Upper Body Strength (12–15 Minutes) Full Body Resistance Workouts

Complete 3 rounds of:

Push-Ups or Dumbbell Chest Press

12–15 reps
Modify to knees if needed. This works the chest, shoulders, and triceps.

Bent-Over Rows (Barbell or Dumbbell)

10–12 reps
Maintain a flat back. Targets the lats and mid-back muscles.

Overhead Shoulder Press (Seated or Standing)

8–10 reps
Focus on strict form. Avoid using momentum.

Rest 45–60 seconds between rounds.

Core & Accessory Work (5–7 Minutes) Full Body Resistance Workouts

Do 2–3 sets of:

Plank to Elbow Taps

30 seconds
Keep hips stable while alternating arms.

Bicycle Crunches

20 reps (10 each side)
Targets the obliques and rectus abdominis.

Hammer Curls + Triceps Kickbacks (Superset)

10–12 reps each
Build arm strength and definition.

Cool Down and Stretch (5 Minutes)

Hold each stretch for 20–30 seconds:

• Standing hamstring stretch
• Seated glute stretch
• Overhead triceps stretch
• Chest opener stretch
• Child’s pose

This helps with recovery and flexibility.

Benefits of 45-Minute Full Body Resistance Workouts

Saves Time, Delivers Results

In less than an hour, you’re training your entire body. Compared to split routines, this approach saves time while still offering hypertrophy and fat loss benefits.

Enhances Muscle Symmetry

Working all muscle groups in the same session avoids imbalances that can lead to injury and poor posture. It ensures balanced development across your physique.

Supports Weight Loss and Toning

These workouts burn calories and build muscle—the perfect combo for those looking to tone up. Muscle is metabolically active tissue, meaning the more you build, the more calories you burn at rest.

Adaptable for All Levels

Whether you’re a beginner or advanced lifter, the format is easy to scale up or down based on your fitness level, equipment, or goals.

Tips for Optimizing Your 45-Minute Resistance Workout

1. Focus on Form

Always prioritize proper technique over lifting heavy. Poor form leads to injury and less effective workouts.

2. Keep Rest Periods Timed

Stick to 30–60 seconds between sets. Use a timer to stay on track and finish within 45 minutes.

3. Use Supersets or Circuits

Pair exercises together to cut rest time and increase intensity. For example, alternate push and pull movements or upper and lower body.

4. Track Progress

Keep a log of your weights, sets, and reps. Aim to increase weight or reps every 1–2 weeks to promote progressive overload.

5. Fuel and Recover

Support your training with proper nutrition, hydration, and sleep. Post-workout meals with protein and complex carbs aid recovery and muscle growth.

Who Should Do Full Body Resistance Workouts?

This workout is perfect for:

• Busy professionals needing an efficient workout
• Beginners looking to build a solid strength base
• Fat loss seekers aiming for max calorie burn
• Athletes enhancing performance with compound movements
• Women and men of all ages focused on functional fitness

You can do it 2–4 times per week, with at least one day of rest between sessions for recovery.

At-Home Modification (No Gym Equipment)

No gym? No problem. Here’s how to modify with minimal or no equipment:

• Squats → Bodyweight or backpack loaded squats
• Deadlifts → Use a heavy bag, resistance band, or laundry detergent jugs
• Push-ups → Standard, incline, or on knees
• Rows → Resistance bands or towel rows under a door
• Shoulder Press → Water jugs, resistance bands, or backpack
• Core → Planks, crunches, mountain climbers

A yoga mat and resistance bands are inexpensive tools that can upgrade your home workouts significantly.

A 45-minute full body resistance workout is a highly effective way to train your entire body, build strength, improve endurance, and support fat loss. By focusing on compound exercises, maintaining good form, and staying consistent, you can see significant improvements in a short time frame.

Remember: results come from consistency, intensity, and smart programming. Whether you’re training for aesthetics, performance, or health, make resistance workouts a key part of your fitness journey.