Basic Full Body Workout You Can Do At Home

Working out is essential for maintaining good health and preventing disease. However, we understand that not everyone has the time or resources to go to the gym every day.

That’s why we’ve put together this full-body workout at-home guide. It includes exercises that require no or minimal equipment. No muss, no fuss! 

But first, let’s take a look at its benefits. 

Benefits Of 15-Minute Full-Body Workout At Home

In just 15 minutes, this workout can help you: 

• Improve your cardiovascular health
• Increase strength and endurance
• Activate all major muscle groups
• Elevate your heart rate
• Boost your brain function and energy levels
• Improve your mood
• Enhance your quality of sleep

15-Minute Full-Body Workout Exercises

1. Flat Out Burpees

Flat-out burpees are not an easy full-body workout at home. Yet, they can be very effective as they burn a lot of calories. They work on your upper and lower body, strengthen your abs/core and boost your muscle’s endurance. 

Here’s how to do it:

1. Start in a standing position. Lower into a squatting position with your hands on the ground in front of you.
2. Kick your feet back so that you end up in a pushup position. Quickly lower your chest to the floor and press back up to the starting position.
3. Jump up as high as possible and clap your hands above your head before repeating the movement.
4. Perform as many reps as you can in 3 minutes. 

2. Skier Abs

Skier Abs work on your abs including obliques. 

Here’s how to do this exercise: 

1. Begin in a standing position with your both feet almost shoulder-width apart. Bend your knees and then lower your hips into a squatting position.

2. Place your hands on the floor before you and quickly jump your feet back into a pushup position.

3. To keep your core engaged, jump your feet back to the starting position and stand up.

4. Do as many reps as you can in  3 minutes.

3. Touchdown Lunges

Touchdown Lunges are an excellent exercise to make your quads burn and that too in a few seconds. 

Follow these instructions to do it: 

1. Start this exercise in a standing position with your feet almost shoulder-width apart. 
2. Take a step forward with your right leg and lower your entire body. 
3. Make sure your right thigh becomes parallel to the floor and your left knee is close to touching the floor.
4. Push off your right leg and return to the starting position.
5. Repeat as many times as you can in 3 minutes with alternating legs. 

4. Pushup Shoulder

This is basically a shoulder press and a push-up combined into one movement.

Here’s how to do it: 

1. Start in a pushup position. Ensure your hands are shoulder-width apart and your feet are hip-width apart.
2. Lower your chest to the floor and press back up to the starting position.
3. Keeping your core engaged, raise your right hand off the ground and reach overhead. Return to your initial position and then repeat with your left hand.
4. Do as many reps as you can in 3 minutes. 

5. 180 Jump Squats

This exercise is a great way to get your heart rate up and improve your overall body coordination.

Here’s how to do it:

1. Start in a standing position with your feet shoulder-width apart. 
2. Lower into a squatting position and jump up, swinging your arms overhead.
3. As you land, squat down and place both of your hands on the ground in front of you.
4. Quickly jump your feet back into a pushup position.
5. To keep your core engaged, jump your feet back to the starting position and then stand up.
6. Do as many reps as you can in 3 minutes. 

Full Body Workout At Home For Beginners

Below are some modifications of the above-mentioned exercises if you’re just a beginner. 

1. 4-Count Burpees

This is the most basic burpees variation, making it ideal for beginners. Here’s how to do it. 

1. Start standing, then place your hands on the floor as you squat. 
2. Now, jump back to plank with feet wide apart. 
3. Next, jump your feet back together. 
4. Finally, jump forward and return to the standing position. 

2. High Plank Leg Lifts

This exercise is a great way to work your abs, obliques, and hips all in one. Here’s how to do it:

1. Get in a high plank position with your both feet shoulder-width apart and your hands placed directly under your shoulders. 
2. Keeping your core engaged, raise your right leg off the floor and bring your knee towards your chest. 
3. Return to the initial position and then repeat with your left leg. 

3. Backward Lunges

This modification of the traditional lunge can help you ease into the movement. Here’s how to do it: 

1. Start standing with your feet shoulder-width apart from one another and hands on your hips. 
2. Step backwards with your right leg, then lower your body until your left thigh is parallel to the floor and your right knee is close to touching the floor. 
3. Push off your right leg and return to the starting position. 
4. Repeat with your left leg. 

Knee Pushups

This is a great variation of the pushup for beginners. Here’s how to do it: 

1. Being your exercise in a high plank position with your feet apart and your hands placed directly under your shoulders. 

2. Keeping your core engaged, lower your body until your knees touch the floor. 

3. Return to the starting position and repeat. 

180 Jumps

180 Jumps are a great alternative to 180 Jump squats for beginners. Here’s how to do it properly. 

1. Get in a standing position with your feet shoulder-width apart. 
2. Lower into a squatting position and jump up, swinging your arms overhead. 
3. As you land, squat down and place your both hands on the floor in front of you. 
4. Quickly jump your feet back into a pushup position. 
5. To keep your core engaged, jump your feet back to the starting position and stand up. 

General Tips For Beginners

We recommend doing these exercises 3-4 times per week if you’re just starting out. As you get stronger and more comfortable with the exercises, you can increase the frequency to 4-5 times per week.

Moreover, start with the exercise that you find easiest and then move on to the toughest. You can also take 30 seconds of rest after 30 seconds of activity. 

Remember to warm up for 5-10 minutes before starting this workout and to cool down for 5-10 minutes after you’re done. A proper warm-up and cool-down will help reduce your risk of injury and improve your results.

Full Body Workout At Home For Weight Loss

The best way to lose weight is to go steadily with your weight loss journey. Remember, you didn’t gain all that weight overnight, so don’t expect to lose it in a few weeks, either.

If you want to lose weight, we recommend doing this workout 3-5 times per week. Add 30-minute cardio exercises like jumping ropes, running, jogging, swimming laps, etc., to your routine for better results. 

Remember to pair this workout with a healthy diet and lifestyle for the best results.

Full Body Workout At Home For Men

If you’re a man looking to build muscle and get in shape, we recommend doing this workout 5 times per week. Add weightlifting and other strength-training exercises to your routine for the best results. 

Keep the intensity of the workout high and go as fast as you can while maintaining proper form. 

Full Body Workout At Home For Women

If you’re a woman looking to tone your body and improve your fitness, we recommend doing this workout 3-5 times per week. Add yoga, Pilates, and other flexibility exercises to your routine for the best results. 

Full Body Workout at Home With Dumbbells

If you have access to dumbbells, we recommend adding them to this workout routine. Doing a dumbbell full body workout at home will help you see better muscle gain and fat loss results.

Start with a light weight and gradually increase the amount of weight you’re using as you get stronger. Remember to focus on proper form to avoid injury. 

Full Body Workout At Home With Weights

Besides dumbbells, you can also use other weights to perform the same exercises. These include barbells, kettlebells, medicine balls, and sandbags.

No matter what equipment you choose, always start with a lightweight. You can gradually increase the amount of weight you’re using as you get stronger.

Are Short Workouts Effective?

Yes, short workouts can be just as effective as longer workouts, if not more. In fact, studies have shown that HIIT (high-intensity interval training) workouts, typically shorter in duration, can help you burn more fat in a shorter amount of time.

So, if you’re short on time or just not a fan of long workouts, HIIT full body workout at home may be the perfect solution.

PS: you can also mix these HIIT workouts with longer, slightly less intense exercises for a thorough exercise routine. 

Conclusion

We hope this full upper body workout at home will help you get in top shape and improve your health. If you are just starting out, you can try our beginner full-body workout at home to start your fitness journey.

These workouts can be done by people of all ages and fitness levels, so don’t hesitate to try these exercises. Remember to focus on proper form and listen to your body to avoid injury.