How to Build a Full Body Training Routine with Just 5 Exercises

Are you a busy professional struggling to fit a comprehensive workout into your hectic schedule? Do you find the gym intimidating or simply don’t have the time to dedicate to long sessions? You’re not alone. Many people want to achieve a balanced fitness routine but feel overwhelmed by the choices. The good news? You can build an effective full body training routine using just five exercises that can be done at home, in a small space, and without any equipment.

Quick Stats

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: None (optional: yoga mat)
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Start with a dynamic warm-up to prepare your body for the workout. Perform each exercise for 30 seconds with minimal rest in between.

1. Arm Circles: Stand tall and make small circles with your arms, gradually increasing the size.
2. Leg Swings: Hold onto a wall or chair and swing one leg forward and backward. Switch legs after 15 seconds.
3. Torso Twists: Stand with feet shoulder-width apart and twist your torso side to side.
4. High Knees: Jog in place, bringing your knees up towards your chest.
5. Bodyweight Squats: Lower your hips back and down, keeping your chest up.

Full Body Workout Routine (20 Minutes)

Now, let’s dive into the five exercises that will give you a balanced full-body workout. Perform each exercise for the specified reps and sets, resting for 45 seconds between sets.

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-------------------------|-------------|--------|--------------|-----------------------------------|-----------------------------------| | Push-Ups (or Knee Push-Ups) | 12 reps | 3 sets | 45 seconds | Keep your body in a straight line | Drop to knees for an easier version | | Bodyweight Squats | 15 reps | 3 sets | 45 seconds | Push through your heels to stand | Sit onto a chair for support | | Plank (or Knee Plank) | 30 seconds | 3 sets | 45 seconds | Maintain a straight line from head to heels | Drop to your knees | | Glute Bridges | 15 reps | 3 sets | 45 seconds | Squeeze your glutes at the top | Perform with feet elevated on a chair | | Mountain Climbers | 30 seconds | 3 sets | 45 seconds | Drive your knees towards your chest | Slow down the movement for easier version |

Workout Summary Table

| Exercise | Reps | Sets | |-------------------------|-------------|--------| | Push-Ups (or Knee Push-Ups) | 12 reps | 3 sets | | Bodyweight Squats | 15 reps | 3 sets | | Plank (or Knee Plank) | 30 seconds | 3 sets | | Glute Bridges | 15 reps | 3 sets | | Mountain Climbers | 30 seconds | 3 sets |

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to help your body recover. Hold each stretch for 20-30 seconds.

1. Standing Quad Stretch: Pull one foot towards your glutes while standing.
2. Seated Forward Bend: Sit with legs extended and reach towards your toes.
3. Cat-Cow Stretch: On all fours, alternate between arching your back and dipping your belly.
4. Child’s Pose: Sit back on your heels and stretch your arms forward on the ground.

Complete in: 25-30 minutes

Conclusion

With just five exercises, you can create an efficient full body training routine that fits into your busy life. Aim to complete this workout 3 times a week, allowing for rest days in between to promote recovery. As you become more comfortable, consider increasing the reps or sets to challenge yourself further.

For personalized coaching with real-time feedback, check out HipTrain’s live 1-on-1 sessions with certified trainers. This is an excellent way to ensure you're performing exercises correctly and effectively, all while being HSA/FSA eligible.