Top 10 Full Body Workouts to Build Strength at Home

Finding the time and motivation to hit the gym can be a challenge, especially for busy professionals. If you’re short on time or space, home workouts can feel less effective. But with the right strategies, you can build strength and improve your fitness—all from the comfort of your living room.

In this guide, we’ll explore ten full-body workouts that require minimal equipment, allowing you to maximize your strength training in just a short amount of time.

Quick Stats Box:

• Total Time: 25-30 minutes including warm-up
• Equipment Needed: Yoga mat required, light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner-friendly to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Start your workout with this quick warm-up to prepare your body and prevent injury.

1. Arm Circles: 30 seconds
2. Leg Swings: 30 seconds per leg
3. Bodyweight Squats: 1 minute
4. High Knees: 1 minute
5. Torso Twists: 1 minute

Full Body Workouts

1. Bodyweight Squats

• Reps: 15 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your chest up and push through your heels.
• Modification: Squat to a chair for support.

2. Push-Ups (Knee or Standard)

• Reps: 10-12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Lower your body until your chest nearly touches the ground.
• Modification: Perform on your knees for an easier version.

3. Plank to Shoulder Tap

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

4. Glute Bridges

• Reps: 15 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Hold the bridge position for 10 seconds instead of lifting.

5. Dumbbell Rows (if available)

• Reps: 12 reps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your back flat and pull the dumbbell towards your hip.
• Modification: Use a filled water bottle if weights are unavailable.

6. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Drive your knees towards your chest quickly.
• Modification: Slow down the pace for an easier version.

7. Lateral Lunges

• Reps: 10 reps per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your knee aligned with your toe as you lunge.
• Modification: Perform a step-out without going deep.

8. Bicycle Crunches

• Reps: 15 reps per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Extend your leg fully while bringing the opposite elbow to the knee.
• Modification: Keep your feet on the ground for a simpler version.

9. Burpees

• Reps: 8-10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Jump explosively, landing softly to absorb the impact.
• Modification: Step back instead of jumping for an easier version.

10. Side Plank

• Duration: 20 seconds per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Stack your feet and keep your body in a straight line.
• Modification: Drop your bottom knee for support.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |----------------------------|-------------------|------|------------------| | Bodyweight Squats | 15 reps | 3 | 30 seconds | | Push-Ups | 10-12 reps | 3 | 45 seconds | | Plank to Shoulder Tap | 30 seconds | 3 | 30 seconds | | Glute Bridges | 15 reps | 3 | 30 seconds | | Dumbbell Rows | 12 reps per side | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Lateral Lunges | 10 reps per side | 3 | 30 seconds | | Bicycle Crunches | 15 reps per side | 3 | 30 seconds | | Burpees | 8-10 reps | 3 | 45 seconds | | Side Plank | 20 seconds per side| 3 | 30 seconds |

Cool-Down (3-5 Minutes)

Finish your workout with these stretches to help your muscles recover.

1. Standing Quad Stretch: 30 seconds per leg
2. Seated Hamstring Stretch: 30 seconds per leg
3. Child’s Pose: 1 minute
4. Cat-Cow Stretch: 1 minute

Complete in: Approximately 25-30 minutes.

Conclusion

These ten full-body workouts are designed to fit into your busy schedule while effectively building strength at home. Whether you're a beginner or looking to enhance your routine, there's something here for everyone. Aim to perform these workouts 3 times a week, allowing rest days in between for optimal recovery and growth.

For personalized coaching with real-time feedback, consider signing up for live sessions with certified trainers. You can easily fit these sessions into your schedule, and they’re HSA/FSA eligible, saving you money while investing in your health.