Introduction:
Working out at home has become increasingly popular in recent years. There are many benefits to working out at home, including convenience, privacy, and cost savings. One of the most common questions is “what are some good full-body workouts I can do at home?”
Below are three different full-body workout routines that can be done at home with little to no equipment.
Workout 1: Bodyweight Circuit
This first workout is a bodyweight circuit. That means it consists of a series of exercises performed one after the other with little to no rest in between.
This workout aims to get your heart rate up and exhaust your muscles. It should take you about 20-30 minutes to complete.
Push-ups – 10 reps
Squats – 15 reps
Walking lunges – 10 reps per leg
Sit-ups – 20 reps
Burpees – 10 reps
Jumping jacks – 30 seconds
Perform each exercise for the prescribed number of repetitions or times. Go through the entire circuit 2-3 times. Rest for 1-2 minutes between circuits if needed.
Workout 2: Dumbbell Circuit
This second workout is a dumbbell circuit. That means it will require a set of dumbbells (or another type of weight) to be completed.
The goal of this workout is to build strength and muscle endurance. It should take you about 30-40 minutes to complete.
curls – 10 reps
overhead press – 10 reps
rows – 10 reps per arm
squats – 15 reps
lunges – 10 reps per leg
deadlifts – 15 reps
tricep extensions – 10 reps
bicep curls – 10 reps
Perform each exercise for the prescribed number of repetitions. Go through the entire circuit 2-3 times. Rest for 1-2 minutes between circuits if needed.
Workout 3: HIIT Cardio Workout
This third workout is a HIIT (high-intensity interval training) cardio workout. That means it will consist of short bursts of all-out effort followed by active recovery periods.
This workout aims to improve your cardiovascular fitness and burn fat. It should take you about 20-30 minutes to complete.
Jumping jacks – 30 seconds
Burpees – 10 reps
Mountain climbers – 30 seconds
Squat jumps – 10 reps
High knees – 30 seconds
Butt kicks – 30 seconds
Rest – 1 minute
Perform each exercise for the prescribed amount of time or repetitions. Go through the entire circuit 2-3 times. Rest for 1-2 minutes between circuits if needed.
Workout 4: Strength Training Workout
This fourth workout is a strength training workout. That means it will focus on building strength in the major muscle groups through compound exercises.
The goal of this workout is to build strength and muscle mass. It should take you about 30-40 minutes to complete.
Bench press – 10 reps
Bent-over rows – 10 reps
Squats – 15 reps
Military press – 10 reps
Deadlifts – 15 reps
Lunges – 10 reps per leg
Pull-ups – 10 reps
Push-ups – 20 reps
Perform each exercise for the prescribed number of repetitions. Go through the entire circuit 2-3 times. Rest for 1-2 minutes between circuits if needed.
Workout 5: Core Workout
This fifth workout is a core workout. That means it will focus on exercises that work the muscles of the abdominals and lower back.
The goal of this workout is to strengthen the core muscles and improve posture. It should take you about 20-30 minutes to complete.
Exercises:
sit-ups – 20 reps
crunches – 20 reps
leg raises – 20 reps
side bends – 10 reps per side
Russian twists – 20 reps
Planks – 30 seconds
Perform each exercise for the prescribed number of repetitions or times. Go through the entire circuit 2-3 times. Rest for 1-2 minutes between circuits if needed.
Workout 6: Endurance Workout
This sixth workout is an endurance workout. That means it will focus on exercises that will improve your endurance and stamina.
The goal of this workout is to improve your cardiovascular fitness and muscle endurance. It should take you about 30-40 minutes to complete.
Exercises:
Jumping jacks – 1 minute
Burpees – 20 reps
Mountain climbers – 1 minute
Squat jumps – 20 reps
High knees – 1 minute
Butt kicks – 1 minute
Rest – 1 minute
Perform each exercise for the prescribed amount of time or repetitions. Go through the entire circuit 2-3 times. Rest for 1-2 minutes between circuits if needed.
Conclusion:
Working out at home can be a great way to get in a quick and effective workout. These three workouts are just a few examples of the many different workouts that can be done at home. So next time you’re short on time or can’t make it to the gym, try one of these workouts and see how you feel.
