Best 10 Full Body Workouts You Can Do in Your Living Room

Finding the time to fit in a workout can be challenging for busy professionals. With long hours at work and family commitments, heading to the gym might feel like an impossible task. Luckily, you can achieve an effective full body workout right in your living room, requiring no equipment and minimal space. Here are the best 10 full body workouts that fit seamlessly into your busy schedule.

Quick Stats Box

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: No equipment required
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 min)

• Jumping Jacks: 1 minute
• Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
• Bodyweight Squats: 1 minute (slow and controlled)
• Hip Circles: 1 minute (30 seconds each direction)
• High Knees: 1 minute

1. Bodyweight Squats

• Reps: 15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your chest up and knees behind your toes.
• Modification: Use a chair for support or perform wall sits.

2. Push-Ups (Knee or Standard)

• Reps: 10-15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Lower your body until your chest nearly touches the floor.
• Modification: Perform on your knees for an easier version.

3. Plank to Shoulder Tap

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your hips stable as you tap your shoulders.
• Modification: Drop to your knees for an easier version.

4. Reverse Lunges

• Reps: 10 per leg
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Step back far enough to keep your front knee over your ankle.
• Modification: Perform step-ups onto a low platform.

5. Tricep Dips (using a sturdy chair)

• Reps: 10-15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows close to your body as you dip.
• Modification: Bend your knees to make it easier.

6. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Drive your knees toward your chest quickly.
• Modification: Slow down the pace for a lower intensity.

7. Glute Bridges

• Reps: 15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Perform single-leg glute bridges for added challenge.

8. Lateral Leg Raises

• Reps: 12 per leg
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your leg straight and lift to hip height.
• Modification: Perform lying down instead of standing.

9. Bicycle Crunches

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Bring opposite elbow to knee while keeping the other leg extended.
• Modification: Perform regular crunches if needed.

10. Burpees

• Reps: 5-10 (depending on fitness level)
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Land softly and keep your knees slightly bent on the jump.
• Modification: Step back instead of jumping for an easier version.

Cool-Down (3-5 min)

• Standing Forward Bend: 1 minute
• Seated Hamstring Stretch: 1 minute (30 seconds each leg)
• Child’s Pose: 1 minute
• Deep Breathing: 1 minute (focus on inhaling and exhaling deeply)

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |------------------------------|---------------|------|---------| | Bodyweight Squats | 15 | 3 | 30 sec | | Push-Ups | 10-15 | 3 | 30 sec | | Plank to Shoulder Tap | 30 sec | 3 | 30 sec | | Reverse Lunges | 10 per leg | 3 | 30 sec | | Tricep Dips | 10-15 | 3 | 30 sec | | Mountain Climbers | 30 sec | 3 | 30 sec | | Glute Bridges | 15 | 3 | 30 sec | | Lateral Leg Raises | 12 per leg | 3 | 30 sec | | Bicycle Crunches | 30 sec | 3 | 30 sec | | Burpees | 5-10 | 3 | 30 sec |

Complete in: 25-30 minutes

By incorporating these full body workouts into your routine, you can stay fit and active without stepping foot in a gym. Each of these workouts is designed to be efficient, effective, and adaptable to your personal fitness level.

Next Steps and Progression Path

• Start with 2-3 workouts per week and gradually increase to 4-5 as your strength improves.
• Consider adding variations or weights (like light dumbbells) to increase intensity over time.
• For personalized coaching with real-time feedback, check out HipTrain’s live 1-on-1 sessions.