functional fitness

Functional fitness is a type of exercise that one can use to help one lose weight and get toned.

It’s also often called “functional training” or “functional movement.” This means that the exercises are designed to mimic actual life movements.

These are usually full-body exercises intended to increase your metabolic rate and strengthen the muscles you need for daily tasks. They do so by getting the heart pumping, improving muscle tone, and helping with coordination.

In this article, you will learn more about the utility of this kind of exercise. So keep on reading and you will be better prepared for your next workout.

Functional Fitness: The Basic Principles

The main principles behind functional fitness are simple. Quickly and efficiently complete several exercises that provide a full-body workout.

This can include performing something as easy as squats or pushups. Still, the goal is always the same: To increase strength, endurance, coordination, agility, balance, speed, and overall flexibility.

In addition to these benefits, there’s another critical reason why it’s essential for someone who wants to lose weight. This will help you burn more calories in less time by increasing your metabolic rate. With a faster metabolic rate, you’ll burn more calories at rest.

This kind of exercise has been shown many times over to be an effective way of helping people achieve better results.

Functional Fitness: The Approach

So how can you go about doing this? There are several different ways to approach functional fitness training.

It’s really up to your preference and what kind of goals you have. For example, suppose you want to run but don’t struggle when you try to do it.

In that case, other options such as biking will help mimic the same sort of movements. It simultaneously helps with cardio endurance. Eventually, you’ll be able to run for more extended periods each time without feeling winded.

This highlights the purpose of functional exercise: it can be used as a building block to help you reach your movement goals. You’ll find that it helps build up towards something more complex over time. It does this instead of just throwing you into the deep end and expecting you to keep up.

In addition, functional fitness training has been shown in many cases to help improve agility. This can be a great asset when it comes to sports and other forms of exercise that require quick movements. For instance, dancing or even something like martial arts can benefit from functional fitness.

The coordination and agility provided by functional fitness can also prevent fall risks later in life, and help older people more active and independent. 

This means that people from all walks of life will benefit from the principles behind this type of training. It’s not exclusive to those who are trying to lose weight by burning calories by working out!

The Benefits of Functional Fitness

Functional fitness is beneficial for anyone looking at losing weight. Still, there’s another bonus here – it may make your workouts more fun instead of being dreaded each time you have one scheduled on your calendar.

In fact, for some people, this type of training is fun and can help them get more involved with sports.

After all, weight loss isn’t just about burning calories. It’s about building sustainable habits to keep the body healthy. This means making sure you’re getting enough exercise but in a way that doesn’t seem like a chore!

Functional fitness training helps take away some of these issues. Even when focusing on losing weight, there are still many benefits. For instance, increasing your coordination skills so you’ll feel confident moving around better.

In short, functional fitness is fantastic for weight loss while keeping things interesting at the same time. It does so by introducing new forms of activity into your busy schedule without any added stress.

Functional Fitness Exercises You Can Do With Bodyweight Alone

As mentioned earlier, functional fitness is all about exercises that mimic everyday movements.

These are just a few examples of activities you can do at home without needing any equipment whatsoever.

You can perform squats or lunges, which help build up leg strength so you’ll be able to walk further each time before feeling fatigued. This will burn calories, but it could also improve your running down the line by building endurance in your leg muscles.

Other workouts include jumping jacks, mountain climbers, and pushups. These exercises provide full-body movement!

Core strength is also essential for stability, coordination, and balance. One can perform crunches, planks, and more to build up muscles in the abdominal area.

Weight loss doesn’t always have to come from doing strenuous exercises like squats and lunges. It could come simply by walking more instead of driving or taking the bus everywhere you go!

This simple act alone helps burn calories that would otherwise sit there on your hips if not spent elsewhere.

Functional Fitness Exercises You Can Do With Weights at Home

The following workouts focus on parts of functional fitness training, including core strength. It makes sure all muscle groups are getting enough attention.

Many people fear gaining bulkier muscles by focusing on building them up through weighted exercises. There’s no need to worry.

These workouts can be conducted in low-weight, high-volume sets to help you tone the muscles you already have without adding bulk. Of course, if you do want to bulk up, you can make these exercises more challenging by adding heavier weights and performing fewer repetitions. This can help you get the muscle mass you want.

Incline Dumbbell Press

This is a great workout to start with because the incline helps build up strength in different ways than flat bench presses do. This can be beneficial for those who are just starting out or perhaps have been doing weight training without seeing results lately.

Adding an angle creates more of a challenge and will help you gain muscle definition much faster. Thus, if your goal is weight loss, then this should be included in your routine!

Tricep Dips

Tricep dips are great for targeting the triceps on your arms, so they’ll become more defined and help slim down these areas much faster than running or walking alone would do otherwise!

Pair them with some bicep curls to work all sides of your arm. 

One Arm Rows

This type of workout is fantastic because it helps strengthen the shoulders. Two-arm rows involve the arms more, but they don’t target the obliques as well. One arm rows are therefore better at isolating certain group muscles.

It also works out different muscle groups to create better balance throughout the body. This will undoubtedly aid with coordination skills later on. Coordination is critical to ensure that any type of exercise is performed to the best of your ability.


This exercise may not seem like one that can burn calories. Still, when performed over time, you’ll notice significant changes especially compared to someone who hasn’t been doing any exercises lately since they’re focusing only on cardio techniques instead.

Plank exercises are great for working out multiple muscle groups simultaneously, including the abdominals, back, and arms. 


If you’re looking to get lean, then this is one exercise that one must include in your routine! Burpees are known for their high intensity and heart rate increases.

Burpees help build up strength training throughout all areas of the body, but they also help tone muscles.

Why You Should Consider a Personal Trainer for Functional Fitness Training

If you’ve been thinking about hiring a personal trainer for functional fitness it could be a great way to jumpstart your routine.

Many people have questions about working out and how they should go about doing so. This is why having someone there who can answer all those questions right away is a massive benefit. This can save you time floundering at the gym.

Having someone monitor the form will help prevent injuries from taking place throughout training. This is achieved by ensuring everything is done correctly rather than improperly.

Your trainer may also be able to offer you motivation and inspiration during those times when you don’t feel like training. Thus, having someone there who can help keep you going until your workout is complete will undoubtedly make a huge difference.

Last but not least, someone with experience in functional fitness will know how to tailor workouts specific to your needs. This makes them ideal since they’re already experienced at understanding different physical limitations.

Common Mistakes Made When Starting Functional Fitness Training

One of the biggest mistakes people make when starting functional fitness training is putting too much weight on their bodies. It’s best to start working on your form and adding weight slowly over time.

Doing too much too fast can lead to muscle pull or tear, which means you’ll need more recovery time because this type of injury could also be quite painful, in addition to slowing down your progress towards achieving results.

The key here is patience – take things slowly and work up gradually over time instead of trying something like squats with heavy weights right off the bat!

This will help prevent any injuries while still getting good benefits from working out at the same time by building strength through smaller movements before moving onto bigger ones later on after mastering form for each exercise first.

This isn’t about competing with anyone else, so avoid comparing your results to other people in your life. Small progress is still progress! Set goals for yourself and work toward achieving them while always remembering that slow and steady wins the race.

Weight Loss Tips to Enhance Your Results

Although functional fitness training is excellent for strength and losing weight, it’s possible to kick things up a notch. You can do so by making some slight changes in your diet.

If you’re looking to cut back on carbs as well as calories, then try swapping out those sugary snacks with fruit instead. For instance, grapes or berries. These are both low-calorie treats that will satisfy any sweet tooth cravings while helping you lose fat at the same time!

Another idea would be replacing total fat dairy products like cheese, milk, and yogurt with reduced versions of these items. They can still provide calcium and contain fewer calories overall.

Eating a handful of almonds every day can also help you reach weight loss goals faster. They’re full of nutrients and energy to keep your metabolism going strong.

Certain superfoods like avocados are high in healthy fats. These will boost the benefits of working out, so try adding these into recipes for an extra nutritional punch!

It’s important not to skip meals either, which is one mistake people often make when trying to lose weight rapidly. They often experience burnout along with it eventually. This is because their body didn’t get enough food overall during the day.

Remember, even small changes can add up over time!

Your Body Prepared for the Challenges Ahead

As you can see, functional fitness training offers many benefits that will help anyone lose weight and gain coordination. 

If this is something you think may be right for you, then it’s time to start looking for a certified professional who can get you started with routines specifically designed to meet your goals.

You’ll undoubtedly notice results before too long which can make all the difference when trying to reach new heights in life.

Get in touch with us now to get started with your functional fitness journey.