How to Get a Full Body Workout at Home

Are you looking for an effective full body workout that you can do at home? You don’t have to spend money on gym membership to get a great workout. In this article, we’ll show you how to get a full body workout with minimal equipment.

Quick facts: How To Full Body Workout At Home

  • ✅ According to the American Council on Exercise (ACE), full-body workouts are a time-efficient way to achieve fast results. Source: American Council on Exercise
  • ✅ Regular full-body workouts can help develop cardiovascular endurance, improve muscle tone and strength, and boost metabolism. Source: Verywell Fit
  • ✅ A full-body workout at home can be done with minimal equipment such as resistance bands, dumbbells, and kettlebells. Source: Healthline
  • ✅ A full-body workout can be completed in as little as 20 minutes and can be done up to three times per week. Source: ACE
  • ✅ HIIT (high-intensity interval training) workouts are a great way to get a full-body workout in quickly and efficiently. Source: Mayo Clinic

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Warm Up

Before you start any type of physical activity, it’s important to warm up. Warming up helps prepare your body and mind by increasing your heart rate and loosening up your muscles. It’s also a great way to get motivated before your workout.

Some warm up exercises you can do at home include:

  • Jumping jacks
  • Jogging on the spot
  • Dynamic stretching

With a proper warm up, you can ensure your body is safely ready to take on your full body workout.

Dynamic stretching

Dynamic stretching is an essential part of any warm-up routine. Dynamic stretches, unlike static stretches, involve movements and require coordination of the body. Dynamic stretches are linked to increased performance, improved range of motion, and a decrease in injury risk. Examples of dynamic stretches include arm circles, side lunges and knee hugs.

Dynamic stretching should be completed prior to any physical activity i.e before any light jogging as part of your warm-up or cool down. As a rule of thumb, dynamic stretching should be focused on the muscle groups that will be used most during the activity in order for you to obtain maximum benefits from it. Carry out repetitions and sets depending on how much time you have available for your warm-up routine. Once complete ensure you are properly hydrated prior to exercise by drinking plenty of fluids.

Cardio warm up

A cardio warm up is essential for any full body workout routine. A simple warm up can help increase your heart rate, prepare your muscles for exercise, and get you ready to perform at your best. Most importantly, it can reduce the risk of injury.

When it comes to warm ups for a full body workout, any type of light aerobic activity will do the trick. This can be anything from jumping jacks, jogging in place, or even walking around your house. You want to make sure you include some dynamic stretching as well—moving around each joint and muscle group as opposed to static stretching (holding one position). Doing so will help ensure that all areas of your body are properly warmed up before diving into the workout ahead.

Strength Training

Strength training is an essential part of any full body workout, and it can easily be done at home without requiring any gym equipment. With strength training, you can build muscle, improve bone density, burn fat and increase your overall strength.

Let’s look at some of the ways you can use strength training to get a full body workout at home:

Upper body exercises

Upper body exercises are important for developing strength, increasing muscular endurance, and developing better posture. When it comes to a full-body workout at home, upper body exercises are essential. These exercises focus on muscles in the shoulders and arms such as biceps, triceps and deltoids, as well as those in the back such as the latissimus dorsi (lats) and trapezius (traps).

Exercises like pull-ups, push-ups and rows working these muscles can easily be done at home without any specialized equipment. Adding more challenging variations of these classic exercises by using resistance bands or dumbbells can help you further break through plateaus. Incorporating upper body exercises into your workout routine will help you build strength and ultimately get you one step closer to achieving your fitness goals.

Core exercises

Core Exercises are any exercise that strengthen the core muscles of the body. Core muscles include the abdominal, hip, and lower back muscles. These muscles provide stability to the body and support movements of the arms, legs, and spine. A strong core helps with many everyday activities such as lifting objects from the floor or getting in and out of a car.

At home core exercises can be done using nothing more than your bodyweight. Examples include

  • push ups
  • planks
  • crunches
  • side planks
  • bridge pose
  • squats

For an added challenge use dumbbells or kettle bells. Each exercise should be performed for 8 to 10 reps for 3 sets with a 30 second rest between each set. Core exercises can also be done on yoga mats for comfort or resistance bands for additional resistance training variations.

Lower body exercises

Lower body exercises are essential for building strength, improving flexibility, and increasing overall health. When it comes to strength training at home, there are a plethora of exercises one can use to target different aspects of the lower body.

Some of the most popular lower body exercises that will isolate the quads and glutes include:

  • Squats
  • Lunges
  • Calf raises
  • Hip thrusts

Additionally, compound lower body movements such as Russian Step Ups and Bulgarian Split Squats help train multiple muscles at once while promoting even more considerable gains in strength.

For those looking for further definition or those with existing knee issues, machine-based leg movements such as leg presses or hamstring curls can help build lower body muscle without impact on joints.

No matter your fitness level or desired outcome – whether it’s increased power or definition – there are lower body exercises that will get you there!


Cardio exercises are an essential part of any full body workout. Not only do they help to boost your energy levels and reduce stress, but they also help to burn calories and improve your overall health. There are a variety of cardio exercises that you can do at home and in this article, we will look at some of the best ones:

High intensity interval training

High intensity interval training (HIIT) is a type of cardio that alternates between short periods of intense anaerobic exercise, followed by less-intense recovery periods. HIIT workouts involve short bursts of maximum effort exercises performed at a high intensity – which can be anything from running up a flight of stairs to jumping jacks.

HIIT is particularly effective at burning fat because it increases the body’s metabolism and helps to reduce the amount of fat stored in the body. Moreover, HIIT can be done with equipment or without, making it very convenient for those wanting to get fit at home in their own time. With HIIT, you don’t need any special equipment: just your own body and some motivation!

Examples of exercises include:

  • Jogging in place
  • Jumping rope
  • Air squats
  • Push-ups
  • Burpees
  • Among many others

Low intensity steady state

Low Intensity Steady State (LISS) cardio is a type of aerobic exercise that is typically performed for longer durations at a low intensity. LISS is commonly used for fat loss and is an effective way to burn calories. LISS can be done in many ways, such as riding a stationary bike, running on the treadmill, walking on an incline, or swimming in the pool.

The benefits of LISS cardio are numerous and include:

  • Improved cardiovascular health
  • Weight loss
  • Improved mood and energy levels
  • Improved blood sugar control
  • Reduced cholesterol levels

Another advantage is that it can improve your overall strength and conditioning since it challenges your body to work harder than traditional forms of exercise. To get the most out of LISS cardio at home, use a combination of exercises to target all muscle groups in your body. Choose exercises that you can do for 20-30 minutes at a time without taking too much rest between moves.

Cool Down

The cool down is an essential part of any workout, whether you are doing a full body workout at home or you are in the gym. Cooling down helps reduce soreness, reduce the chance of injury, and helps your body transition from exercise to rest. Let’s take a look at how you can cool down after a full body workout at home:

Static stretching

Static stretching is a type of stretching exercise that involves slowly stretching your muscles to their maximum point and then holding that position for a period of time. This type of stretching is beneficial for improving flexibility, range of motion, and reducing the risk of injury by helping to elongate the muscles.

Common static stretches involve:

  • Reaching up towards the sky with your arms
  • Touching your toes
  • Doing yoga poses such as downward dog or cobra pose.

Depending on the amount of time allocated to cool down, you should hold each stretch for 15-30 seconds. For best results, breath while holding each stretch; breathing will help your body relax into each position more deeply.

Static stretching is something that all should do regardless if they’re doing an intense workout or just taking a leisurely walk.

Foam rolling

Foam rolling is a great way to cool down after a full body workout. It helps to reduce muscle soreness and tension, and can help your body recover more quickly. Foam rolling works by loosening the fascia, or connective tissue, of your muscles and tendons. This helps relieve tightness that can occur when you are doing an intense workout at home. It also helps increase circulation, which helps promote tissue regeneration after an intense workout session.

To foam roll correctly, start with the foam roller on the floor and then use steady pressure in circular motions across larger muscle groups such as your glutes, quads, hamstrings, lats and traps. Be sure to take your time in each area and stay relaxed as you roll; this will help ensure that you get the most out of your foam rolling session.


Nutrition is an essential factor in any workout program. Eating the right types of foods provides your body with the energy and raw materials it needs in order to perform optimally. Proper nutrition also helps you fuel and recover from your workouts, builds muscle, boosts energy levels and helps you maintain or lose weight.

Let’s discuss the best nutrition tips to get the most out of your full body workout at home:

Eating for muscle growth

Eating for muscle growth is an important part of any workout program. To build muscle, your body needs the right combination of nutrients, including protein, carbohydrates, fat, vitamins and minerals.

Protein is especially important for muscle growth because it provides the amino acids necessary to repair and rebuild damaged muscles after strenuous exercise. You can get protein from many sources such as lean meats, fish, eggs, poultry and dairy products.

Carbohydrates are also important for providing energy to fuel your workouts and help with recovery afterwards. Healthy sources of carbohydrates include grains like oats and quinoa, as well as fruits and vegetables like bananas and sweet potatoes.

Finally, you should also make sure you’re getting enough healthy fats in your diet. These help with hormone production which is essential for building muscle mass. Good sources of healthy fats include nuts, avocados, olive oil and flaxseed oil.

Eating for fat loss

Eating for fat loss is not just about cutting out fattening foods and counting calories. A well-balanced diet plays a huge role in achieving a healthy, sustainable weight loss. Eating the right mix of macronutrients – carbs, proteins, and fats – is essential to ensure your body gets the fuel it needs to heal and rebuild between workouts.

Start by eating whole-food sources of protein like eggs and yogurt as well as complex carbohydrates such as oatmeal, dark leafy greens, and sweet potatoes. The body needs fat for energy production so make sure to include healthy fats in your diet such as olive oil, nuts, avocados, fatty fish etc.

Timing meals around workouts can also be beneficial for fat loss since it helps maintain an anabolic environment during the workout which boosts metabolism and accelerates fat burning afterward. Lastly , make sure to stay hydrated; dehydration reduces exercise intensity which affects muscle development.

Eating for energy

Eating for energy is an important part of maintaining a proper fitness routine. To get the most out of your workouts, you need to ensure that your body is fueled properly. Eating a balanced diet with adequate amounts of carbohydrates, proteins, and fats is essential for sustaining high-intensity workouts.

In addition to these macronutrients, whole food sources like fruits and vegetables contain vitamins and minerals which are essential for keeping our bodies running at their peak performance. Additionally, hydration plays a major role in achieving optimal energy levels during physical activity. By being aware of the foods that best fuel your workouts, you can maximize your results from home exercise programs.

FAQs about: How To Full Body Workout At Home

Q: What kind of exercises should I do for a full body workout?

A: A full body workout should include exercises for all the major muscle groups, such as the chest, back, shoulders, legs, and arms. Exercises such as squats, push-ups, pull-ups, and crunches are great for building muscle. You can also use body weight exercises or use resistance bands or free weights to make your workout more intense.

Q: How many days a week should I do a full body workout?

A: It is recommended to do a full body workout 3-4 times a week for maximum benefit. It is important to give your body time to rest and recover between workouts.

Q: How long should my full body workout last?

A: A full body workout should last about 45 minutes to an hour. It is important to warm up for a few minutes before beginning your workout to avoid injury.

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