Train at Home
Guide · Full body · 7 min read

Full body workout at home

Eight moves that train every major muscle with no equipment, with options for every level and a 25-minute full body routine.

Woman doing a dumbbell squat at home

Why it works

A full body workout trains your legs, push muscles, pull muscles and core in one session. It is the most time-efficient way to build strength and fitness, especially if you train two or three times a week.

Every move here works with your body weight alone. Add dumbbells or a kettlebell when you are ready.

Safety first

  • Warm up for a few minutes first.
  • Pick the version of each move you can do with good form.
  • Rest when you need to; quality beats speed.
  • Stop if anything causes sharp pain.

The 8 exercises

  1. 1

    Squat

    Legs
    1. Feet shoulder-width apart.
    2. Sit down and back, chest tall.
    3. Stand up.
    How much
    3 sets of 12–20
    Easier
    Squat to a chair.
    Harder
    Hold a weight or pause at the bottom.
  2. 2

    Push-up

    Chest & arms
    1. Hands under shoulders, body straight.
    2. Lower and press.
    3. Keep your core tight.
    How much
    3 sets of 6–15
    Easier
    Counter or knees.
    Harder
    Slow lowering.
  3. 3

    Reverse lunge

    Legs & balance
    1. Step back into a lunge.
    2. Push through the front foot to stand.
    3. Alternate legs.
    How much
    3 sets of 8 each leg
    Easier
    Hold a chair.
    Harder
    Add a knee drive.
  4. 4

    Superman row

    Back
    1. Lie on your front, arms forward.
    2. Lift your chest and pull your elbows back.
    3. Reach forward and lower.
    How much
    3 sets of 10
    Easier
    Lift only your arms.
    Harder
    Hold each pull for 2 seconds.
  5. 5

    Glute bridge

    Glutes & hamstrings
    1. Lie on your back, knees bent.
    2. Lift your hips and squeeze.
    3. Lower slowly.
    How much
    3 sets of 15
    Easier
    Smaller lift.
    Harder
    Single leg.
  6. 6

    Plank

    Core
    1. Forearms down, body straight.
    2. Hold, breathing steadily.
    3. Squeeze glutes and abs.
    How much
    3 holds of 20–45 seconds
    Easier
    Knees down.
    Harder
    Shoulder taps.
  7. 7

    Chair dip

    Triceps
    1. Hands on a stable chair behind you.
    2. Bend your elbows to lower.
    3. Press back up.
    How much
    2 sets of 8–12
    Easier
    Knees bent.
    Harder
    Legs straight.
  8. 8

    Low-impact jacks or burpees

    Cardio
    1. Step or jump out with arms up.
    2. Return and repeat.
    3. Advanced: burpees.
    How much
    3 rounds of 30 seconds
    Easier
    Step jacks.
    Harder
    Burpees.

The routine

Do the moves as a circuit with 30 seconds rest between moves. Rest 90 seconds between rounds. Do 3 rounds.

PartExercisesTime
Warm-upMarch, arm circles, easy squats4 min
Circuit x3Squat, push-up, reverse lunge, superman row, glute bridge, plank, chair dip, jacks19 min
Cool-downStretch and breathe2 min

How often

Two or three full body sessions a week, with a rest day between, works well for most people.

Progress one exercise at a time: more reps, a slower tempo, or a harder version.

Want a plan that does this for you?

Train at Home has 8 full body workouts, from Full Body Starter and Full Body (No Jumping) to Dumbbell Full Body and Full Body Strong.

Coming soon to theApp Store

Frequently asked questions

Is a full body workout enough?

For most people, two or three full body sessions a week build strength and fitness effectively.

How long should a full body workout be?

Twenty to forty-five minutes is plenty.

Can I do a full body workout every day?

Hard full body sessions need recovery. Alternate with walking, mobility or lighter days.

Sources

This guide is general information, not medical advice. Talk to your doctor or a physiotherapist before starting a new exercise programme, especially if you have a health condition.

More guides