Best 10 Full Body Workouts for Strength Building at Home

Struggling to find time to hit the gym? Or maybe you're intimidated by the equipment? You're not alone. Many busy professionals face these challenges, and that's why full body workouts are a perfect solution. They maximize your time and space, allowing you to build strength efficiently, even from the comfort of your home.

Quick Stats Box

• Total Time: 25-30 minutes including warm-up
• Equipment Needed: No equipment required; optional light dumbbells (5-10 lbs)
• Difficulty Level: Beginner-friendly to Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 minutes)

1. Arm Circles - 1 minute (30 seconds forward, 30 seconds backward)
2. Bodyweight Squats - 1 minute (slow and controlled)
3. High Knees - 1 minute (30 seconds slow, 30 seconds fast)
4. Torso Twists - 1 minute (gentle side to side)
5. Side Lunges - 1 minute (30 seconds each side)

Full Body Workout List

1. Push-Up (Standard)

• Reps: 10-15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Knee push-ups for beginners.

2. Bodyweight Squat

• Reps: 15-20
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Push through your heels and squeeze your glutes at the top.
• Modification: Squat to a chair for support.

3. Plank

• Duration: 30-60 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows under your shoulders and your body straight.
• Modification: Perform on your knees for an easier version.

4. Glute Bridge

• Reps: 15-20
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top and hold for 2 seconds.
• Modification: Single-leg glute bridge for more challenge.

5. Bent-Over Rows (with Dumbbells or Cans)

• Reps: 12-15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your back flat and pull weights towards your hips.
• Modification: Use water bottles if no weights are available.

6. Mountain Climbers

• Duration: 30-45 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Drive your knees towards your chest quickly but with control.
• Modification: Slow down the pace for beginners.

7. Lateral Lunges

• Reps: 10-12 each side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push your hips back as you lunge.
• Modification: Step out to a smaller range of motion.

8. Tricep Dips (on a chair)

• Reps: 10-15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Lower your body until your elbows are at a 90-degree angle.
• Modification: Bend your knees to decrease difficulty.

9. Seated Leg Raises

• Reps: 15-20
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your back straight and raise your legs slowly.
• Modification: Bend your knees for an easier version.

10. Burpees

• Reps: 8-10
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Jump high and land softly to protect your knees.
• Modification: Step back instead of jumping for an easier version.

Summary Table of Exercises

| Exercise | Reps/Duration | Sets | Rest | |---------------------|-------------------|------|---------------------| | Push-Up | 10-15 | 3 | 45 seconds | | Bodyweight Squat | 15-20 | 3 | 45 seconds | | Plank | 30-60 seconds | 3 | 30 seconds | | Glute Bridge | 15-20 | 3 | 45 seconds | | Bent-Over Rows | 12-15 | 3 | 45 seconds | | Mountain Climbers | 30-45 seconds | 3 | 30 seconds | | Lateral Lunges | 10-12 each side | 3 | 45 seconds | | Tricep Dips | 10-15 | 3 | 45 seconds | | Seated Leg Raises | 15-20 | 3 | 30 seconds | | Burpees | 8-10 | 3 | 60 seconds |

Cool-Down (3-5 minutes)

1. Child's Pose - 1 minute
2. Seated Forward Bend - 1 minute
3. Figure Four Stretch - 30 seconds each side
4. Cat-Cow Stretch - 1 minute

Complete this workout in approximately 25-30 minutes.

Conclusion

These 10 full body workouts are designed to help you build strength effectively at home, even with minimal equipment. Aim to perform this routine 3 times a week, ensuring you have rest days in between to recover. As you progress, consider increasing the reps or sets, or adding weight if you have it.

Remember, if you're looking for personalized coaching with real-time feedback, check out HipTrain for live 1-on-1 sessions with certified trainers.