Your Guide to the Ultimate Full-Body Workout at Home

by P S | Reviewed by Advisory Board

Full body workout at home: Man exercising at home

If you want to get a full-body workout in but have no time to head to the gym, we’ve got you covered. This total body workout plan is specifically designed to help you burn body fat and build muscle — without ever leaving your home. 

Whether you’re new to working out or a strength-training pro, this full-body workout at home is for you. Best of all, it can be done quickly with limited or no equipment. (No barbell? No problem.)

Every single exercise is backed by science, so you can rest assured knowing this workout plan gets you closer to your fitness goals

Let’s get started.

Preparing for Your Full-Body Workout at Home

Before starting your at-home bodyweight workout, you need to prepare your space. Choose an area in your home that’s free of clutter and distractions.

If you have bands, dumbbells, or other free weights, make sure they are in your workout space and accessible. If you don’t have any equipment at home, that’s okay. You can use simple household items instead. We suggest soup cans or filled water jugs for dumbbells. You’ll also need a chair or ottoman for the tricep dips and split squats. 

If you doubt lifting soup cans will really get you results, get this. A study in the Journal of Strength and Conditioning Research shows us you don’t need heavier weights like those at the gym to build muscle. You can build muscle with bodyweight activities — but only if you go to failure. That means by the end of the set, there’s no way you could do one more rep. 

In order to make your home workout most effective, you have to push yourself to the brink of failure for every movement. Take a moment to mentally prepare yourself, this full-body workout should challenge you! 

The Total Body Workout 

This full-body workout is a HIIT program, meaning high-intensity interval training. You should complete it quickly with minimal rest between each exercise. Try not to rest for more than 1-2 minutes between movements. 

You can complete this full-body workout in about 20-30 minutes. Depending on your level of fitness, here are the number of sets and reps we recommend for each exercise below:

Beginners: Do one set with 15-20 reps per movement. You’ll use lighter weights to complete more reps.

Advanced: Do three sets with 8-12 reps per movement. You’ll need heavier weights to push yourself to failure within this rep range. To do so, you might add additional weight to your bodyweight (try wearing a heavy backpack). 

1. Lunge

Full body workout at home: man stretching in the stairs

According to an article in the National Strength & Conditioning Journal, lunges are a great way to increase both muscle strength and size. There are many different styles of lunges, but we’ll stick with a standard front lunge

This movement will target the major muscle groups in your legs, including your quads, hamstrings, calves, and glutes. You’ll also use your core to help stabilize yourself.

You can do all of the reps on one leg at once or alternate left and right legs until you reach the desired number of repetitions. 

How to do it:

  1. Stand with your feet hip-width apart.
  2. Take one big step back with your right foot.
  3. Bend your left leg until your thigh is parallel to the floor and your right knee gently taps the floor — keep your upper body straight and your shoulders back.
  4. Push into your left heel to raise your body and return to the starting position.
  5. Repeat, stepping back with your left foot now.

2. Push-Ups

Full body workout at home: Woman doing push-ups

An article in Human Movement Science confirms what we already intuitively know — push-ups are a great way to challenge muscles in the upper body, especially the pectorals, deltoids, and triceps. We’ll detail the basic push-up below. 

If you are more advanced and want to engage your ab and back muscles more, try doing a suspended push-up. This means your hands are resting on an unstable surface, such as swiss balls or suspension straps, rather than the floor. 

How to do it:

  1. Get down on the floor on your hands and knees.
  2. Place your hands slightly wider than your shoulders.
  3. Straighten your arms and legs, so you’re balancing on your palms and toes.
  4. Bend your arms to lower your body until your chest nearly touches the floor — don’t let your lower back or pelvis curve downward.
  5. Pause here for a second, then push into your palms to raise your body back up.
  6. Repeat for the desired number of reps.

3. Burpees

Full body workout at home: Collage image of a woman exercising

Burpees may not be anyone’s favorite exercise, but they’re undoubtedly effective. 

An article in the Journal of Science and Medicine in Sport compared muscle tiredness after performing burpees and sprint running. The results: burpees were harder, but they fatigued the upper body more than sprints. 

That means burpees are a great total body exercise for strength and conditioning, not just cardio. They engage muscles in your legs, hips, core, and upper body, especially your glutes, abdominals, and shoulders

A burpee has two parts — a push-up and a jump. 

How to do it:

  1. Stand with your feet shoulder-width apart, bend your knees and keep your back straight, as if you were doing a squat.
  2. Place your hands on the floor inside your feet.
  3. Jump your feet back so you’re on your palms with your toes in a push-up position.
  4. Lower yourself to the floor and do a push-up — keep your back straight.
  5. Jump your feet back up by your hands, so they return to the starting position.
  6. Stand up straight and jump up.
  7. Land with your knees bent in a squat position. That’s one rep — repeat for the desired number of reps.

4. Bicep Curls With Dumbbell

Full body workout at home: Man standing and lifting a dumbbell

Although the bicep curl seems like a very basic movement, don’t overlook it. A study in the PeerJ — Life and Environment Journal shows us bicep curls activate more than your biceps. They also get the forearm, shoulders, and back. (When you’re doing a bicep curl, the muscles that stabilize your scapula, like the lats, rhomboids, and lower traps activate to stop your shoulder from rolling forward.) 

If you don’t have dumbbells at home, try using filled water bottles or soup cans. 

How to do it:

  1. Stand with your feet hip-width apart, holding a dumbbell in each hand.
  2. Let your arms hang at your sides with your palms facing forward.
  3. Bend your elbow and squeeze your biceps to bring the dumbbells up to your shoulder — take care to keep your shoulders back, only your forearms should move here.
  4. Hold for a second and slowly lower the dumbbells back to the starting position.
  5. Repeat for the desired number of reps.

5. Bodyweight Squat or Split Squat

Full body workout at home: Woman doing Bulgarian split squats

The bodyweight squat works all the major muscles in your legs and you can perform it in a very tight space with zero equipment. It’s an effective movement, and science agrees. 

An article in the Medicine & Science in Sports & Exercise Journal tells us squats are one of the best lower-body exercises for activating the quads, hamstrings, and calf muscles. They’re also a great movement to enhance knee stability and strengthen the muscles around your hips, knees, and ankles. 

If you’re more advanced and want to challenge yourself even more, consider doing a split squat. All you’ll need is a chair or ottoman you can rest one leg on. We’ll outline both movements below. 

How to do a bodyweight squat:

  1. Stand with your feet shoulder-width apart, toes pointed out slightly.
  2. Cross your hands over your chest so the palms of your hands are on your shoulders.
  3. Lower your body until your thighs are parallel to the floor — take care to keep your knees over your toes.
  4. Pause for a moment, then push into your feet to raise, and return to the starting position.
  5. Repeat for the desired number of reps.

How to do a split squat:

  1. Stand with your feet hip-width apart.
  2. Just like you were doing a lunge, take a big step back with your right leg, but rest your foot on a chair or ottoman.
  3. Bend your left leg until your thigh is parallel to the floor and your right knee gently taps the floor (if your range of motion doesn’t allow you to go as deep, that’s okay too). Keep your upper body straight and your shoulders back.
  4. Push into your left heel to raise your body and return to the starting position.
  5. Repeat for the desired number of reps, then switch and place your left leg on the chair.

6. Long-Lever Plank

Man doing plank exercise at home

The plank is an effective way to activate the core muscles — and it’s backed by science. A study in the Sports Biomechanics Journal shows you get significantly greater glute and core activation when you perform a long-lever plank as opposed to the traditional plank. 

This modification can still be done with no equipment. We explain exactly what you need to do below. 

How to do it:

  1. Lay on the ground on your stomach with your palms facing the floor and your hands underneath your shoulders.
  2. Curl your toes into the floor and press up, as if you were doing a push-up.
  3. Lower yourself onto your elbows, and slide them forward so your elbows are underneath your ears. (In a traditional plank, your elbows are below your shoulders.)
  4. Tighten your glutes and core.
  5. Hold this plank position for 60 seconds or until you fall.

7. Tricep Dips

Man doing triceps dips using a couch at home

While a tricep dip primarily targets the triceps muscles, it also engages the shoulders, chest, and core, making this a compound exercise.

A study in the Journal of Physical Education Research compared activation of the tricep muscle in four different bodyweight exercises. They found tricep dips produced the “maximum voluntary contraction and muscle activation in triceps brachii.” 

This study also states you can engage your pectoralis major muscle more by widening your hand position when doing a tricep dip. You’ll need a chair or raised surface for this exercise. 

How to do it:

  1. Sit up straight on a chair — keep your shoulders back and your chest open.
  2. Bring your hands directly underneath your shoulders so the heel of your hands rest on the edge of the seat.
  3. Step your legs out in front of you — to make it harder, extend your legs fully. To make it easier, keep your knees bent.
  4. Bend at your elbows and lower your hips towards the floor — keep your neck long and your shoulders back. Don’t sink into your shoulders.
  5. Hold for a second then push into your hands to raise your body.
  6. Repeat for the desired number of reps.

Full-Body Home Workout: The Bottom Line

As you can see, you don’t need a personal trainer to complete a whole-body workout at home. We’ve laid it out step-by-step. If you follow along and stay consistent, the results will come. 

Remember to always consult your doctor before starting a new full-body workout program. 

For optimal weight loss or muscle gain, exercise alone is not enough — even when you’re focusing on full-body workouts. Your diet plays a major role in your results, and supplements can help you get the most out of your fitness regimen. Whether you want to bulk up or lean out, we have just the products for you. Plus, new customers can save 10% on their first order.


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