Which Muscle Groups Can You Work Out at the Same Time?

If you follow fitness influencers, it’s pretty safe to say that you’ve probably seen a “When It’s Everything Day at the Gym” Reel or TikTok.

While those clips can be hilarious, they raise the question — which muscle groups should I work out together?

Exercise is a complex subject (you can earn a degree in exercise science, after all), and fitness trends send different messages about what muscle groups we should work on at the same time. Since there are so many options, filtering things out to find the proper regimen for you can be challenging.

At Fit Body Boot Camp, we believe you must find the best exercise plan that fits your daily life. That’s why we’re diving into exercise for multiple muscle groups and the number of muscle groups you should exercise simultaneously. 

Read on to learn more!

Should You Exercise One to Two Muscle Groups a Workout?

It’s common to think about specific “days” at the gym — leg day, arm day, chest day, back day — the list goes on and on. Most gym-goers split their weeks into target muscle days to prevent overworking certain muscles.

When you work out (especially when strength training), you want to push yourself close to your point of failure. This strategy promotes muscle growth and increases strength.

Dividing your workouts into different muscle groups is a great way to prevent overworking yourself and lets your body recover between days. 

One of the most common ways to break up your exercise routine is to work muscles that move together. For example, when you push something away from yourself, you use your chest, triceps, and shoulder muscles.

Focusing on those muscles one day and then choosing to work the muscles you pull with (biceps and back) the next day will keep you from focusing too much on one area.

While this strategy works great for people who regularly attend the gym, not everyone can dedicate enough time to isolated workouts. If time is of the essence for you, another workout routine may better fit your schedule.

What About Total Body Workouts?

On the other side of the workout spectrum, you have total body workouts. These exercise routines are designed to target multiple muscle groups at once and generally break the mold of traditional strength training.

Instead of focusing on isolated muscle groups, total body workouts leverage complex movements to build strength from head to toe. This exercise style also incorporates more cardio-focused activities, giving you more calorie burn in less time.

If you’re looking to blend exercise into a busy routine, a full-body workout regimen may be exactly what you need.

At Fit Body Boot Camp, we’re partial to working multiple muscle groups at once because it maximizes your time and jumpstarts weight loss! 

3 Functional Exercises for Multiple Muscle Groups

Now that we’ve discussed two common approaches to working out, let’s talk about specific exercises you can do to work multiple muscle groups simultaneously.


That’s right — burpees are at the top of our functional strength training exercises. We know many people don’t like them, but they are an outstanding way to work your legs, arms, chest, and core all at once.

To perform a proper burpee, follow these directions:

  • Stand with your feet shoulder-width apart
  • Squat down, place your hands on the floor, and jump back to a plank position
  • Drop down and do a push-up
  • Hop your feet behind your hands when you get back to plank
  • Jump straight up, lifting your hands above your head

This exercise is good for muscle strength and will get your heart rate up in no time!

Kettlebell Swings

If you haven’t used kettlebells before, believe us when we say they are a great way to incorporate some weight training into a full-body workout. The dynamic motion of kettlebell swings will target your glutes, hips, and core.

Here’s how you do a kettlebell swing:

  • Stand wider than shoulder-width with a kettlebell between your feet (your toes should point slightly outward)
  • Bend your knees and lower down to grab the kettlebell handle while keeping your back flat
  • Slightly swing the kettlebell between your legs to gain momentum for the lift
  • Drive through your hip and straighten your legs to swing the kettlebell forward
  • Swing the kettlebell above your head while keeping your arms straight
  • Maintain control and lower into your original position

The most important thing to remember when doing kettlebell swings is to stay in control. Don’t use too much weight; pay attention to your posture throughout the motion.

Squat to Overhead Press

Our last exercise for multiple muscle groups, the squat to overhead press, will work your upper and lower body together (specifically your quads, shoulders, and triceps). You’ll also need a couple of free weights to get the most out of this movement.

Here are the steps of a squat to overhead press:

  • Start by standing with your feet a little wider than your shoulders and your arms holding the weights over your shoulders
  • Squat down as low as possible without losing your balance, then stand up straight
  • Push your weights straight up, extending your arms overhead

This movement is a great way to tone your legs and arms at the same time while raising your heart rate to burn fat!

Choose Fit Body Boot Camp and Take the Guesswork Out of Your Routine

Finding the right routine can be challenging, so we make your workout regimen easy at Fit Body Boot Camp! Our Afterburn formula blends the best parts of high-intensity interval training and active rest to maximize your routine.

Skip the guesswork and let our certified coaches at Fit Body Boot Camp guide you to your fitness goals.

Learn more online or visit a location near you to accelerate your fitness journey!

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