Best 5 Exercises for a Complete Full Body Workout at Home

Are you a busy professional struggling to fit in a full body workout at home? With limited time and space, it can feel overwhelming to find effective exercises that truly deliver results. The good news is that you can achieve a complete workout without stepping foot in a gym—no fancy equipment required!

Quick Stats:

• Total Time: 25-30 minutes (including warm-up and cool-down)
• Equipment Needed: None required, but a yoga mat optional
• Difficulty Level: Beginner-friendly to Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 minutes)

A proper warm-up is essential to prepare your body for the workout ahead. Perform each of the following exercises for 1 minute:

1. Arm Circles: 30 seconds forward, 30 seconds backward.
2. High Knees: Drive your knees toward your chest as you jog in place.
3. Bodyweight Squats: Perform at a controlled pace.
4. Torso Twists: Stand and gently twist your torso side to side.

Best 5 Exercises for Full Body Workout

1. Push-Ups (Traditional or Knee)

• Reps: 10-15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 2 seconds down, 1 second pause, 2 seconds up
• Form Cue: Keep your body straight from head to heels; squeeze your glutes at the top.
• Modification: Do push-ups on your knees for an easier option.

2. Bodyweight Squats

• Reps: 15-20 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 3 seconds down, 1 second pause, 1 second up
• Form Cue: Keep your chest up and push through your heels.
• Modification: Perform squats to a chair for support.

3. Plank (Forearm or Standard)

• Duration: 30-60 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: Hold steady
• Form Cue: Keep your body in a straight line from head to heels; don’t let your hips sag.
• Modification: Drop to your knees for a forearm plank.

4. Lunges (Forward or Reverse)

• Reps: 10-12 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 2 seconds down, 1 second pause, 2 seconds up
• Form Cue: Step out far enough that your knee doesn’t go past your toes.
• Modification: Step back into a reverse lunge for a gentler option.

5. Glute Bridges

• Reps: 15-20 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Tempo: 2 seconds up, 1 second pause, 2 seconds down
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Hold onto a sturdy surface for balance.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |----------------------|----------------|------|---------------|-----------------------| | Push-Ups | 10-15 reps | 3 | 45 seconds | Knee push-ups | | Bodyweight Squats | 15-20 reps | 3 | 45 seconds | Chair squats | | Plank | 30-60 seconds | 3 | 45 seconds | Forearm plank | | Lunges | 10-12 reps/leg | 3 | 45 seconds | Reverse lunges | | Glute Bridges | 15-20 reps | 3 | 45 seconds | Hold onto a surface |

Cool-Down (3-5 minutes)

Finish with a cool-down to help your body recover. Hold each stretch for 30 seconds:

1. Child’s Pose: Sit back on your heels and stretch your arms forward.
2. Hamstring Stretch: Sit on the floor and reach for your toes.
3. Shoulder Stretch: Gently pull one arm across your body and hold.

Complete in: 25-30 minutes

Conclusion

This full body workout is designed to fit into your busy schedule, requiring minimal space and no equipment. Aim to perform this workout 3 times a week, allowing rest days in between for optimal recovery. As you progress, feel free to increase the number of reps or sets to continue challenging yourself.

Ready to take your fitness to the next level? Consider personalized coaching with real-time feedback to ensure you’re using the right form and maximizing your results.