How to Build a Complete 45-Minute Full Body Workout Routine at Home

Struggling to find time to hit the gym? Feeling intimidated by crowded spaces and complex machines? You’re not alone. Many busy professionals face these challenges, but you can achieve a complete full body workout from the comfort of your home in just 45 minutes. This step-by-step guide will help you build a routine that targets all major muscle groups without needing any fancy equipment.

Quick Stats Box:

• Total Time: 45 minutes
• Equipment Needed: Yoga mat (optional)
• Difficulty Level: Intermediate
• Calories Burned: Approximately 300-400 calories depending on intensity

Warm-Up (5 minutes)

Before diving into the workout, it’s crucial to warm up to prevent injuries and prepare your body.

1. Jumping Jacks – 1 minute

   • Get your heart rate up and blood flowing.

2. Arm Circles – 1 minute

   • 30 seconds forward, 30 seconds backward.

3. Leg Swings – 1 minute

   • 30 seconds per leg, swing front to back.

4. Bodyweight Squats – 1 minute

   • Perform at a steady pace, focusing on form.

5. Torso Twists – 1 minute

   • Stand with feet shoulder-width apart and twist your torso side to side.

Full Body Workout Routine (35 minutes)

Here’s your complete workout plan.

| Exercise Name | Reps/Duration | Sets | Rest | Tempo | Form Cue | Modification | |---------------------------|---------------|------|---------------|-------------------------|--------------------------------------|----------------------------------------| | Push-Ups (Incline Push-Ups) | 12 reps | 3 | 45 seconds | 2 seconds down, 1 second pause, 2 seconds up | Keep your body in a straight line. | Perform on knees for an easier version. | | Bodyweight Squats | 15 reps | 3 | 45 seconds | 2 seconds down, 1 second pause, 2 seconds up | Squeeze glutes at the top. | Use a chair for support. | | Plank (Knee Plank) | 30 seconds | 3 | 45 seconds | Hold | Keep your body straight from head to heels. | Drop to knees for an easier version. | | Reverse Lunges | 12 reps per leg| 3 | 45 seconds | 2 seconds down, 1 second pause, 2 seconds up | Keep your front knee behind toes. | Perform shallow lunges for less intensity. | | Mountain Climbers | 30 seconds | 3 | 45 seconds | Fast-paced | Drive knees towards your chest. | Slow down the pace for an easier version. | | Glute Bridges | 15 reps | 3 | 45 seconds | 2 seconds up, 1 second pause, 2 seconds down | Squeeze glutes at the top. | Hold onto a wall for balance. | | Side Plank (Knee Side Plank)| 30 seconds per side | 3 | 45 seconds | Hold | Keep your body straight. | Drop to your knees for support. |

Cool Down (3-5 minutes)

After your workout, it's essential to cool down properly.

1. Child’s Pose – 1 minute

   • Sit back on your heels and stretch your arms forward.

2. Seated Forward Bend – 1 minute

   • Reach towards your toes while keeping your legs straight.

3. Cat-Cow Stretch – 1 minute

   • Alternate between arching and rounding your back.

4. Standing Quad Stretch – 1 minute

   • Hold each foot for 30 seconds.

Complete in: 45 minutes

Conclusion

You now have a complete 45-minute full body workout routine that can be done at home, no gym required. To progress, consider adding weights or increasing reps as you become stronger. Consistency is key; aim to do this workout 3 times a week with rest days in between.

If you're looking for more personalized guidance, consider signing up for live 1-on-1 video training with certified trainers at HipTrain, where you can receive real-time form correction and tailored advice.