Full body workout at home (no equipment needed)

In today’s busy world, finding time for regular exercise can be tough, especially when you don’t have access to a gym or fancy equipment. But did you know you can achieve a full-body workout right at home, using just your bodyweight?

It’s not only possible but incredibly effective. Whether you’re just starting out on your fitness journey or you’re already fit and looking for new challenges, bodyweight exercises offer a convenient way to stay in shape. This article explores various exercises that target all your major muscle groups, making it easy to create a workout routine that fits your schedule and fitness level perfectly.

Workout guidelines for a full body workout

This workout is broken up into three sections: warm-up, circuit, and cool-down.

1-Warm-up

  • Running in place (for 3 minutes)
  • Jumping jack (for 2 minutes)

2-Circuit

Do each exercise as mentioned below and take a rest for 15 seconds in between each exercise. Do the entire circuit 3-5 times with 1-minute rest in between each circuit.

  • Jump squat (15 reps)
  • Lunges (15 reps)
  • Pause squats (20 seconds)
  • Wide Pushups (10 reps)
  • Diamond pushups (10 reps)
  • Chair dips (15 reps)
  • Body rows (25 reps)
  • Planks with Arm Raises (20 second hold for each side)
  • Superman (20 second)
  • Mountain climber (30 reps)
  • Leg raises (20 reps)

Important Note: you can increase or decrease the intensity and volume (reps, sets or rest) depending on your physical fitness level (beginner, intermediate or advanced).

3-Cool-down

Do each move for 20 to 30 seconds… or longer if it feels good and you have time.

  • Quad Stretch
  • Standing Hamstring Stretch
  • Chest and Shoulder Stretch
  • Back Stretch

Exercise guidelines to do at home

1-Running in place

Exercise key points

  • Stand with your back erect, chest up and eyes looking forward.
  • Bend your knees while bringing it up and down in alternative pattern.
  • Keep it slow and controlled.

2-Jumping jack

Exercise key points

  • Start with your arms in contact with the trunk and your feet close to each other.
  • open your legs away from each other while moving the arms away from your trunk at the same time.
  • Open your legs and arms as much as possible.
  • Keep your back erect, chest up and eyes looking forward.

3-Jump squat

Exercise key points

  • Start with your back erect, chest up and eyes looking forward.
  • Bend your knees and  push your butt backward as you are sitting on a chair.
  • Go down as deep as you can.
  • As you go up again, finish the movement with a jump and keep your knees straight while doing it.

4-Lunges

Exercise key points

  • Start with your back erect, chest up and eyes looking forward.
  • Bring one leg forward while bending your hip and knee to 90 degrees.
  • Go back to the starting position and do the same movement to the other leg.
  • Alternate between both legs.

5-Pause squats

Exercise key points

  • Start with your back erect, chest up and eyes looking forward.
  • Go down to the squatting position (90 degree hip and knee flexion).
  • Hold that position as much as you can.

6-Wide Pushups

Exercise key points

  • Take the pushup position with your hand slightly  wider than your shoulder level.
  • Go down with your body until your chest almost touches the ground.
  • If you can’t do regular pushups, you can try doing them on your knees instead of on feet.

7-Diamond pushups

Exercise key points

  • Take the same pushup position, but with your palms close to each other.
  • Go down bending your elbows with your arms close to the trunk.
  • Your chest should touch your hands at the end of the movement.
  • You can do it on your knees as well.

8-Chair dips

Exercise key points

  • Give the chair your back and hold the edge of it with your hands.
  • Keep your arms close to the trunk.
  • Keep your back erect, chest up and eyes looking forward.
  • Go down bending your elbows as much as you can.
  • Keep your legs straight and stable on the ground through the movement.

9-Body rows

Exercise key points

  • Hang yourself holding a bar, edge of a table or any stable surface.
  • Pull yourself up until your chest touches the bar.
  • Keep your back straight.

10-Planks with Arm Raises

Exercise key points

  • Take the pushup position and raise one arm in front of you.
  • Hold  that position as much as you can.
  • After you are done with one arm, do the same movement for the other one.

11-Superman

Exercise key points

  • Lay down on your stomach with your arms in front of you.
  • Elevate your legs and arms without bending your knees or elbows.
  • Keep only your stomach in contact with the ground.
  • Hold that position as much as you can.

12-Mountain climber

Exercise key points

  • Take the pushup position.
  • With one leg, bend your knees as you are trying to touch your chest.
  • Alternate between both legs.
  • Keep your back erect.

13-Leg raises

Exercise key points

  • Lay on your back with your arms beside you.
  • Elevate your legs up and keep them straight through the full range of motion.
  • Get to 90 degree hip flexion, then go back down without touching the ground.

14-Quad Stretch

Exercise key points

  • Stand with your back erect, chest up and eyes looking forward.
  • Grab your foot with your hand and bring it to your butt.
  • Hold that position as much as you can.
  • Alternate between both legs.

15-Standing Hamstring Stretch

Standing Hamstring Stretch (full body workout)

Exercise key points

  • Stand with your back erect and put on foot in front of you.
  • Keep your leg straight and bend your trunk forward.
  • Hold that position as much as you can.
  • Alternate between both legs.

16-Chest and Shoulder Stretch

Exercise key points

  • Sit on your knees with your butt touching the foot.
  • Bring your trunk and head backward until you could touch the ground with your palms.
  • Keep your arms straight.
  • Hold that position as much as you can.

17-Back Stretch

Back Stretch (full body workout)

Exercise key points

  • Sit on your knees with your butt touching the foot.
  • Bring your trunk forward as much as you can.
  • Take your arms forward as you are trying to reach something.
  • Hold that position as much as you can.

What you need to know…

Getting a full body workout at home with nothing but your own bodyweight opens up a world of fitness opportunities without the need for special equipment.

These exercises can help you build strength, increase endurance, improve flexibility, and boost your heart health—all from the comfort of your home. Whether you choose to squeeze in a quick workout in the morning, take a break during your day, or unwind with some stretches in the evening, bodyweight exercises make it easy to incorporate fitness into your daily routine.

By harnessing the power of your own body, you’re not just exercising; you’re investing in your health and well-being, right where you are.

Frequently Asked Questions about Full Body Workouts at Home

1. Can I really get a good workout at home without any equipment?

Absolutely! You can achieve a great workout at home using just your bodyweight. Exercises like squats, lunges, push-ups, and planks are effective for working various muscle groups without needing special equipment. They’re adaptable to different fitness levels, making them convenient and versatile for anyone wanting to stay fit without going to a gym.

2. How often should I do a full body workout at home?

The frequency of your at-home workouts depends on your fitness goals and how your body responds. Starting with 2-3 sessions per week is a good approach. It’s important to give your muscles time to recover, so spacing out workouts with at least 48 hours of rest between sessions is recommended. Adjust your schedule based on how you feel and your progress over time.

3. What are some effective full body exercises I can do at home?

There are plenty of effective exercises you can incorporate into your at-home workout routine. Jump squats, burpees, mountain climbers, plank variations, and bodyweight rows are all great options. These exercises engage multiple muscle groups, helping improve strength, endurance, and cardiovascular fitness. Experiment with different exercises to find what works best for you and keeps your workouts challenging and enjoyable.

4. How long should each workout session last?

The duration of your at-home workout session can vary based on your goals and available time. A focused session typically lasts 20-30 minutes, allowing you to perform a variety of exercises with minimal rest between sets. This timeframe ensures an effective workout that targets different muscle groups and maintains intensity. Adjust the duration to fit your schedule while ensuring each session is productive and fulfilling.

5. Can I lose weight with a full body workout at home?

Yes, combining regular full body workouts with a balanced diet can support weight loss. These workouts help increase calorie burn, boost metabolism, and build lean muscle mass—all essential for achieving weight loss goals. Consistency in your workout routine, paired with healthy eating habits, contributes to sustainable weight loss over time.

6. Do I need to warm up before starting a full body workout at home?

Yes, warming up is crucial before any workout, including at-home sessions. A proper warm-up prepares your muscles and joints for physical activity by increasing blood flow and enhancing flexibility. Dynamic stretches, light cardio (like jogging or jumping jacks), and mobility exercises effectively warm up your body and reduce the risk of injury during exercise.

7. How can I progress in my at-home full body workout routine?

Progressing in your at-home workouts involves gradually increasing exercise intensity, duration, or complexity. You can challenge yourself by adding more repetitions, using resistance bands or dumbbells, trying advanced exercise variations, or reducing rest periods between sets. Tracking your progress, setting new goals, and maintaining consistency in your workouts are key to continuous improvement and achieving fitness milestones.

8. What should I do if I feel pain during a workout?

If you experience discomfort or pain during your workout, stop immediately and assess the situation. Pain may indicate improper technique, overexertion, or an underlying injury. Take a break, gently stretch, and modify or stop the exercise if needed. Listen to your body and consult a fitness professional or healthcare provider if pain persists or worsens.

9. Can I modify exercises if I’m a beginner or have physical limitations?

Yes, it’s important to adapt your workout routine to your fitness level and any physical limitations. Start with simpler exercise variations and gradually progress as you build strength and confidence. For example, perform knee push-ups or use support (like a chair) during squats to participate safely and effectively in full body workouts at home. Focus on maintaining proper form to prevent injury and ensure a positive workout experience.

10. How can I stay motivated to maintain a consistent at-home workout routine?

Staying motivated involves setting achievable goals, varying your exercises to keep them interesting, tracking progress, and establishing a supportive routine. Set specific fitness goals, explore different workout formats, join online fitness communities, find a workout buddy, or schedule regular workout times for accountability. Celebrate milestones and remember that consistency is key to long-term fitness success.

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10388607/
  2. https://dl.acm.org/doi/abs/10.1145/3453892.3461334
  3. https://books.google.com/books?hl=ar&lr=&id=lI4hDQAAQBAJ&oi=fnd&pg=PT9&dq=Full+body+workout+at+home+&ots=ZgUZEQLYUO&sig=Tv86MX31VBYZiU1sJQAfGSRxnP8
  4. https://publisher.uthm.edu.my/periodicals/index.php/mari/article/view/9876
  5. https://books.google.com/books?hl=ar&lr=&id=moqw3DWXPJYC&oi=fnd&pg=PR7&dq=Full+body+workout+at+home+&ots=zsW17mPNGb&sig=mlW_OTmnvlqE-Yh0yRGRpk0yo9Q