Top 10 Full-Body Workouts You Can Do at Home

Updated December 2025

Staying fit at home has never been easier, thanks to a variety of effective full-body workouts that require minimal or no equipment. Whether you're a beginner or an advanced fitness enthusiast, these workouts can help you build strength, increase endurance, and improve overall fitness. Here are the 10 best full-body workouts you can do at home without breaking the bank.

1. Bodyweight Squats

| Reps | Sets | Duration | Calories Burned | |----------|----------|--------------|---------------------| | 15-20 | 3 | 30-45 seconds| 50-70 |

Equipment: None
Difficulty Level: Beginner

How to Perform:

1. Stand with feet shoulder-width apart.
2. Lower your body as if sitting back into a chair.
3. Keep your chest up and knees behind your toes.
4. Push through your heels to return to standing.

2. Push-Ups

| Reps | Sets | Duration | Calories Burned | |----------|----------|--------------|---------------------| | 10-15 | 3 | 30-60 seconds| 30-50 |

Equipment: None
Difficulty Level: Intermediate

How to Perform:

1. Start in a plank position with hands slightly wider than shoulder-width.
2. Lower your body until your chest nearly touches the floor.
3. Push back up to the starting position.

3. Plank to Shoulder Tap

| Reps | Sets | Duration | Calories Burned | |----------|----------|--------------|---------------------| | 10 taps per side | 3 | 30-60 seconds| 20-30 |

Equipment: None
Difficulty Level: Intermediate

How to Perform:

1. Begin in a plank position.
2. Tap your right shoulder with your left hand and vice versa.
3. Keep your hips stable throughout.

4. Burpees

| Reps | Sets | Duration | Calories Burned | |----------|----------|--------------|---------------------| | 8-12 | 3 | 30-45 seconds| 80-100 |

Equipment: None
Difficulty Level: Advanced

How to Perform:

1. Start in a standing position.
2. Drop into a squat, kick your feet back into a plank, perform a push-up, jump your feet back to the squat, and explode into a jump.

5. Mountain Climbers

| Reps | Sets | Duration | Calories Burned | |----------|----------|--------------|---------------------| | 20-30 seconds | 3 | 30-60 seconds| 40-60 |

Equipment: None
Difficulty Level: Intermediate

How to Perform:

1. Start in a plank position.
2. Drive your knees towards your chest alternately at a fast pace.

6. Lunges

| Reps | Sets | Duration | Calories Burned | |----------|----------|--------------|---------------------| | 10-15 per leg | 3 | 30-45 seconds| 50-70 |

Equipment: None
Difficulty Level: Beginner

How to Perform:

1. Stand upright, take a step forward, and lower your body until both knees are at 90 degrees.
2. Push back to the starting position and switch legs.

7. High Knees

| Reps | Sets | Duration | Calories Burned | |----------|----------|--------------|---------------------| | 30 seconds | 3 | 30-60 seconds| 50-70 |

Equipment: None
Difficulty Level: Intermediate

How to Perform:

1. Stand with feet hip-width apart.
2. Run in place, bringing your knees up to your chest as high as possible.

8. Tricep Dips

| Reps | Sets | Duration | Calories Burned | |----------|----------|--------------|---------------------| | 10-15 | 3 | 30-45 seconds| 20-30 |

Equipment: Sturdy chair or low table
Difficulty Level: Beginner

How to Perform:

1. Sit on the edge of a chair, place hands next to your hips.
2. Lower your body by bending your elbows, then push back up.

9. Glute Bridges

| Reps | Sets | Duration | Calories Burned | |----------|----------|--------------|---------------------| | 15-20 | 3 | 30-45 seconds| 30-50 |

Equipment: None
Difficulty Level: Beginner

How to Perform:

1. Lie on your back with knees bent and feet flat.
2. Lift your hips towards the ceiling, squeezing your glutes at the top.

10. Jumping Jacks

| Reps | Sets | Duration | Calories Burned | |----------|----------|--------------|---------------------| | 30 seconds | 3 | 30-60 seconds| 30-50 |

Equipment: None
Difficulty Level: Beginner

How to Perform:

1. Stand upright, jump while spreading your legs and arms out.
2. Jump back to the starting position.

---

By incorporating these full-body workouts into your routine, you can effectively build strength and increase your fitness level from the comfort of your home. If you're looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions with certified trainers who can tailor workouts to your specific needs. Plus, our services are HSA/FSA approved, making it easier to invest in your health.