How can I get a full-body workout from home? Generally, people believe that it is not possible to tone their bodies and strengthen muscles at home. Why because they will need large and heavy equipment's to perform exercises.

If someone told you a full body workout at home is impossible, then he is wrong. In reality, it is possible to work out from home and get your ideal and desired body. So, in this article, we will explain a full-body workout at home.

Full Body Workout at Home

One of the biggest benefits of the full-body workout at home is the presence of rest days within workout days. We have explained a full-body workout by dividing it into three main categories; upper body, lower body, and core. Each of these exercises will target separate muscle groups.

It is better to perform all these exercises categorize twice a week while including two sessions of cardio.

Week 1



Day 1

Upper Body

Day 2

Lower Body

Day 3


Day 4


Day 5

Upper & Lower Body

Day 6

Core & Cardio

Day 7


  1. Upper Body Exercises:

During the full-body workout for the upper body, your workout will target five main areas: triceps, biceps, shoulders, chest, and back. It improves flexibility and helps in better movement. Moreover, these exercises are also good for cardiovascular health.

The main exercises that target the upper body include:

  • Tricep Dip:

Tricep dip is designed to target the arms of your back. It is one of the most effective exercises for your triceps. To perform this exercise, start by sitting on the floor with your hands down. Now press down through your palms and come up onto your feet. Your position would be in such a way that your knees should be directly over your ankles in the air. Then bend your elbows and slowly lower your butt until it touches the ground. Finally, straighten your arms to come up. Repeat this exercise for at least 10 times.

  • Push-Ups:

Almost everyone is familiar with push-ups. This is one of the must exercise for a full-body workout, especially when you are doing it at home. Start from the plank position while your abs are pulled in, and your shoulders are over your waist. Bend your elbows on both sides and slowly lower your chest towards the ground. Just before your chest hits the ground, move back to the plank position. Repeat this 10 times.

Tip: Beginners can do this exercise on their knees while those at an advanced level can perform it with one leg in the air.

  • Side Plank:

Another useful exercise for the upper body is the side plank. Firstly, go into the plank position and move your body towards the left until your left arm is up in the air towards the ceiling. Then stack your left foot on top of the right while pulling your right waistline up away from the ground. Then slowly come back to your plank position and perform this same exercise on the right side. Repeat it 10 times.

Tips: For beginners, they can perform this exercise with the bottom knee propped up. In contrast, those at an advanced level can perform side planks while lifting the top leg up off the bottom leg.

  • Planks Up:

Planks are undoubtedly one of the most effective exercises for the upper body. This is the reason why we have included two types of the plank in the upper body workout. Start the exercise by going into a plank position on your knees once you are in the forearm plank first, press your palm down, and then your left palm down to go back into the plank position. Firstly repeat it 5 times with the right hand and then 5 times with the left hand.

Tip: If you’re not new to this exercise, try to do it on your knees.

  1. Lower Body Exercises:

Just like your upper half, you also need to tone your lower body. The lower body exercises’ primary purpose is to target hamstrings, glutes, thighs, and calves. Therefore, these exercises help with better daily movements, like walking and running.

Main exercises for the lower body includes:

  • Squats:

It would not be fair if we start lower body without squats. The squat is one of the essential exercises to tone your lower body and legs. To perform this exercise, stand firmly on your feet while they are shoulder-width apart. Pull your stomach towards your spine and bend your knees. Make a posture as if you are sitting in a chair. Press down through your heels and come back to the starting position. Repeat it 10 times.

Tip: Beginners can do squats only halfway down if they find it difficult. On the contrary, advanced-level people can squat and then jump to come up.

how to do Squats home workout

  • Side Lunges:

For side, lunges stand tall on your feet with hip-width open. Then take a step with your right foot a few feet into the right side and bend your right knee. Sit on your right glute like you are sitting on a chair. In contrast, your left leg should be straight at the same time. Now slowly press your right heel to go back to the starting position. Repeat it 10 times on the right side and then 10 times on the left side.

Tip: For beginners, it’s okay to bend your knee halfway. In comparison, experts should lift the lunging leg up and out when they come back to the center before moving to the next step.

  • Back Lunge and Lift:

Stand firmly on your hip-width open feet. Then start by taking a left foot back and lower your body into a lunge position. Slowly press your right heel as you are lifting the left leg straight up to tone your hamstring and glute. Again lower back down into the lunge. Repeat it 10, 10 times on both sides.

Tip: Beginners can hold something like a table for balance and extra support.

  • Calf Raises:

This is one of the easiest and effective exercises to perform for your lower body. Start by standing upright and then come up to your tiptoes. Now slowly lower your lower back down. Like all other exercises, repeat it 10 times.

  • Wide Leg Open-Toe Squat:

The last exercise for the lower back is a wide leg open-toe squat. Open your feet to hip-width and turn your toes out to all sides. Bend your knees while pulling abs in. As you lower down into squat position, try to track your knees over second toes. Press through your heels to stand back up. Hold dumbbells in your hands when you lower into a squat and then rise as high as your shoulders. Repeat it 10 times for 3 sets in total.

Core Exercise:

The goal of Core exercises is to use your abdominal and back muscles. Core exercises help to stabilize and control your spine.

The main core exercises include:

  • Superman:

For the first core, exercise lies down on your stomach and puts your arms in front of you. Then relax your shoulders while squeezing glutes. Lift your legs, arms, chest, and head from the ground and slowly move back to starting position. Repeat it 10 times.

Tip: For ease, beginners can break it into two movements first lifting legs and then lifting arms and chest.

  • Cobra:

Start by lying on your stomach and place your hand on your chest. Pull your abs in and lift your upper body like a cobra. Don’t tilt your head up too far. Repeat it 10 times.

Tip: For experts, lift your hands as well to only use your upper back for lift.

  • Side-Lying Inner Thigh:

Lie on your right side while your knees are bent and place the foot in front of the right leg. Then lift the right leg up as high as you can and repeat it on both sides 10 times.

  • Side-Lying Outer Thigh:

Start by lying on your right side and pull your stomach towards the spine. Now lift your left leg a foot higher than the bottom leg. Hold it in this position for a few seconds. Repeat the same position on both sides for 10 times.

Reasons why you should go with Full Body Workout

Many people don’t understand why they should go with the full-body workout as there are numerous other effective workouts in the market. In this section, we will focus on all the main reasons you have to go with this option.

1. Lower Time Commitment:

We live in a busy era, and people don’t have much time to go to the gym or do fancy workout. The full body doesn’t require much time. Therefore, you can easily adjust your workout plan according to your time table.

2. Increase Recovery Rate:

By far this is the most important reason why you should go with a full-body workout at home. It includes rest days, therefore, letting your muscles recover fast. If you cannot handle back-to-back workouts, this is perfect for you.

3. Ideal for Fat Loss:

If you are looking for some good workout from home for fat loss, then the full body is the best option. It works with each muscle of your body and thus increases the process of fat burning.

Final Words

Full-body workouts will target all your body muscles, and they are easy to perform at home because they don’t require much equipment. The best thing about this workout is that it includes rest days to let your muscles heal fast.


Leave a Comment

Your email address will not be published. Required fields are marked *