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.
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!
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).
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:
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:
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:
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:
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:
How to do a split squat:
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:
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:
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.