Functional Fitness Training: Total-Body Workout for Everyday Fitness

Build strength to PR at life using these foundational, functional fitness moves.

Functional fitness is an exercise style that uses movements mirroring our everyday actions. It's designed to enhance our routine activities, such as lifting a baby or maintaining a straight spine while seated. Such functionality explains why top workout studios like F45 Training utilize this form of fitness in their classes. Functional fitness workouts not only strengthen your muscles but also improve the coordination and communication between your brain and your body. They help in toning your body and making your daily activities easier. (You might also want to learn about calisthenics). Cardio machines like the stair-climber, treadmill, and elliptical all still have roles in your routine, and so do single-joint exercises. However, if you're time-constrained and desire the most value both inside and outside the gym, a functional fitness workout could be worth considering. Here are seven moves that will help you build a stronger body for everyday activities. (Are you up for a challenge? After this, try the free F45 Training functional fitness workout.)

Bodyweight Functional Fitness Workout

How it works: Perform as many reps of each functional fitness exercise as possible in 60 seconds, resting 30 seconds between each move. Do 1 to 3 sets.

You'll need: No equipment necessary.

1. Caterpillar Walk-out

Begin in an upright position with your feet spaced shoulder-width apart and your hands resting at your sides. Proceed to lower your hips into a squat stance, extending your hands forward on the ground. Instantly extend your hands until your body forms a straight line from your head to your heels, much like a pushup position. Pause momentarily before reversing the motion back to the starting point. For enhanced symmetrical development in your hips and legs, you can perform this exercise on one leg. Start with only your right leg on the floor and complete the movement for 30 seconds. Afterward, switch to the left leg for the remaining duration.

Remember to keep these tips in mind to ensure correct form and prevent injuries.

2. Leaning Tower of Pisa

Assume a firm and stable stance, with your feet placed apart at the width of your hips, and your arms stretched out to either side, level with the ground. Engage your core and lift your right knee, bent at a 90 degree angle, until it is level with your stomach and your thigh is horizontal to the floor. Gradually rotate your upper body while hinging forward at the hips and extending your right hand down towards your left foot. Your right leg will straighten and extend behind your hips as you lean forward. Pause momentarily before reversing the movement to return to your starting position, ensuring that your right leg remains elevated above the ground for the entire exercise. After 30 seconds, repeat the same movement with your left leg. If done correctly, your body should form a 'T' shape when viewed from the side, with your extended leg forming the stem of the 'T' and your upper body forming the top.

3. Get-Up

Commence by lying on your back with legs stretched out, spaced at hip-width, your right hand elevated in front of your chest while your left arm lies next to you, palm planted on the ground. In a fluid motion, draw your feet towards your buttocks, place them firmly on the floor, and lift your upper body as your right hand reaches for the sky. Leverage the support from your left palm and heels to stand up straight, your right arm stretched high. Reverse the movement, using only the left hand to descend back to your initial position. Switch arms so that your left hand is now extended before your chest and repeat the process. Continue alternating between the two hands. (Useful hint: Ensure that you only employ one arm to rise and lower yourself to and from the starting position.)

4. Skipping Olympian

Stand tall with feet hip-width apart, arms extended out to sides, parallel to the ground. Keeping right knee bent, quickly swing it backward, out to the side, then in front of your body, hopping left foot off the ground as if you were skipping. When right foot touches the ground, switch legs. Continue alternating between legs.

Pro tip: To ensure proper spine stability, avoid leaning forward at the hip and keep your chin parallel to the ground.

5. Chop Squat

Start off in an upright position with your feet together and arms fully extended above your head, intertwining your fingers and turning your palms to face each other. Ensure your core is tight and then jump outwards so that your feet land in a broad squat position, aiming to have your thighs become parallel with the ground. Simultaneously swing your arms towards the right, stopping just past your right knee, mimicking a chopping motion with your arms. Spring back to your original stance with your feet together and arms above your head, then repeat this action on the opposite side. Keep alternating between right and left sides for this exercise. To maximise the strengthening benefits of this move, aim to jump higher as you transition in and out of the squat.

6. Uni-Plank Lift

Begin in a traditional push-up position. Raise right hand and left leg 1 inch off the ground. This is your starting position. Brace core and quickly raise both until they are parallel to ground. Continue lowering and raising both extremities for 30 seconds, then switch to opposite arm and leg. (

Pro tip: To avoid placing unwanted stress on your neck, keep eyes focused on the floor.

7. Wimbledon

Begin in a lunge position with the right foot in front, both knees bent at 90-degree angles and back knee hovering just off the floor. Clasp hands in front of chest as if holding a tennis racket. Brace core and jump as far to the right as possible, landing softly back in a lunge position, then jump back to the left. Continue jumping side to side.