How to Create a 45-Minute Full Body Training Routine at Home

Finding the time and space to work out can be a challenge, especially for busy professionals. With limited time and equipment, it’s easy to feel overwhelmed or intimidated. But you don’t need a gym to get a great workout in! This 45-minute full body training routine is designed to be effective and efficient, allowing you to break a sweat in the comfort of your home.

Quick Stats:

• Total Time: 45 minutes
• Equipment Needed: Yoga mat, light dumbbells (5-10 lbs) optional
• Difficulty Level: Intermediate
• Calories Burned: Approximately 300-400 calories depending on intensity

Warm-Up (5 minutes)

Start with a dynamic warm-up to prepare your body for the workout ahead.

1. Arm Circles

   • Duration: 1 minute
   • Form Cue: Keep arms straight and move in small circles, gradually increasing size.

2. High Knees

   • Duration: 1 minute
   • Form Cue: Drive knees towards your chest while keeping a quick tempo.

3. Bodyweight Squats

   • Duration: 1 minute
   • Form Cue: Keep weight in your heels, chest up, and go down to parallel.

4. Torso Twists

   • Duration: 1 minute
   • Form Cue: Stand tall and twist your upper body side to side while keeping hips stable.

5. Lateral Lunges

   • Duration: 1 minute
   • Form Cue: Step to the side, keeping the opposite leg straight, and push your hips back.

Main Workout (35 minutes)

Exercise List

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |-----------------------|----------------|------|--------------|----------------------------------------------|----------------------------------------| | Push-Ups | 12 reps | 3 | 45 seconds | Keep your body in a straight line from head to heels. | Knee push-ups for easier version. | | Dumbbell Squats | 15 reps | 3 | 45 seconds | Hold weights at shoulder height, squat down until thighs are parallel to the ground. | Bodyweight squats without weights. | | Plank | 30 seconds | 3 | 45 seconds | Keep your elbows under shoulders and body in a straight line. | Drop to knees for easier version. | | Reverse Lunges | 12 reps per leg| 3 | 45 seconds | Step back into the lunge, keeping the front knee behind the toes. | Forward lunges for easier version. | | Bent Over Dumbbell Rows| 12 reps | 3 | 45 seconds | Keep back straight and pull weights towards your hips. | Use water bottles if no dumbbells. | | Mountain Climbers | 30 seconds | 3 | 45 seconds | Keep your core tight and drive knees toward your chest quickly. | Slow down the tempo for easier version. | | Glute Bridges | 15 reps | 3 | 45 seconds | Squeeze your glutes at the top, hold for 2 seconds before lowering. | Single-leg glute bridges for harder version. |

Complete in: 35 minutes

Cool-Down (3-5 minutes)

Finish your workout with a cool-down to help your body recover.

1. Standing Quad Stretch

   • Duration: 30 seconds each leg
   • Form Cue: Pull your heel towards your glutes and keep knees together.

2. Seated Hamstring Stretch

   • Duration: 30 seconds each leg
   • Form Cue: Reach for your toes while keeping your back straight.

3. Child’s Pose

   • Duration: 1 minute
   • Form Cue: Sit back on your heels and reach arms forward to stretch your back.

4. Deep Breaths

   • Duration: 1 minute
   • Form Cue: Inhale deeply through your nose and exhale through your mouth, relax your body.

Conclusion

This 45-minute full body training routine is designed for busy professionals looking to maximize their time and effort at home. Aim to complete this workout 3 times a week for best results, and feel free to adjust the weights and reps as you progress. Remember, consistency is key!

For personalized coaching with real-time feedback, consider signing up for live sessions with certified trainers at HipTrain. You’ll receive tailored workouts that fit your schedule, all while saving money with HSA/FSA eligibility.