Full Body Home Workout
- Juraj
- 2 days ago
- 4 min read
Updated: 1 day ago
POST TYPE: PRO TIPS
Stuck at home on a rainy day, don't feel like going out, or just want to do a full-body workout at home with your favorite music? I have to tell you, it's a great idea, and training your body at home can be very effective for muscle growth and overall mood. I do this all the time with a few solid exercises that I'll share in this article. They’re great for getting in a full-body workout right at home. Let’s dive in!
Reasons Why Full Body at Home Workout
Let's be real, there are many different types of workouts you can do at home. It all depends on what works best for you and what you want to achieve from your workouts. From specific fitness goals, easy workouts with cards & bands, to carefree dancing to your favorite music.
Home workout types include bodyweight training, high-intensity interval training (HIIT), and equipment-based workouts such as dumbbells or resistance bands. Other popular options are functional fitness and mind-body exercises such as yoga, Pilates, and tai chi.
Research says regular exercise helps the brain cope better with stress, lowering rates of anxiety and depression by improving emotional resilience.
Full body workouts are beneficial because they offer time efficiency, build overall strength and endurance, and promote balanced muscle development. This approach is ideal for beginners, people with busy schedules, or those who want to improve general fitness and functional strength for everyday activities. They can also boost metabolism and are effective for both muscle growth and fat loss.
My Personal Full Body Routine at Home
As a long-time fitness enthusiast and a leader in healthy living and well-being, physical activity is vital to me. I have a gym at home that I equipped with basic equipment. If you have the desire and, of course, the space at home for some equipment, you can explore all the details in the article: Basic Home Gym Equipment You Need to Get Started.
I don't like getting stuck in the same workout routine, so I like to change my workout style after a while. I always enjoy weight training and have achieved great results. Weights activate more muscles, and after training, there is a hormonal boost, which is why we feel great after.
Harvard Health concludes that strength training doesn’t just build muscle; it lowers your risk of chronic diseases, helps regulate blood sugar, strengthens your bones and joints, supports mental health, and improves longevity and quality of life.
I was wondering if I could achieve the same with a quality workout at home, just with my own body weight. To my surprise, I can do this quite well and achieve excellent results. After trying various programs, I chose the most effective exercises that work for me. Of course, you can use an alternative exercise if it doesn't work for you or you can't do it.
My Favorite At-Home Total Body Exercises
A warm-up of about ten minutes is always the introduction to my workouts! Then I do these exercises regardless of my workout schedule, resting one minute between sets.
Aim for 3 sets per exercise: 8–15 reps for push-ups, 4–10 for pull-ups, 10–12 per leg for lunges, 12–15 for glute bridges, 12–20 for calf raises, and hold planks for 20–60 seconds.
By gradually increasing reps, sets, or adding resistance over time, you can ensure continuous progress. Beginners can train 2–3 times per week, while intermediates can go up to 4 sessions.
Overall, this routine offers a well-rounded, beginner-to-intermediate full-body workout that builds strength, enhances stability, and supports functional fitness.
Pay Attention to Technique
The most important thing is to master the technique of execution. This means performing the exercises correctly. In the beginning, it is not only the number of repetitions that matters, but also getting your mind used to new movements. I always say first set mindset! It is extremely important to warm up well before any training. Be careful not to bend your lower back or perform the movement incorrectly.
How to Perform These Exercises Correctly
As we've already said, technique is key. That's why I'm going to list proven sources for performing each exercise. Quickly accessible YouTube sources in one place make it easier. Just click on a specific exercise above to open the video.
Final Thoughts
Finally, what else can I tell you? Every person is different, and life is not just black and white. What works for one person may not work for another. Try different exercises and create your own ideal program. If one exercise doesn’t work for you or is too difficult, just find an easier alternative.
For example: Incline Push-Ups; you place your hands on a higher surface (bench, table, wall). The higher the surface, the easier it is. Or Inverted Row; you lie under a sturdy table or bar, grab the edge, and pull your chest toward it. Because your body is at an angle instead of hanging vertically, it’s much easier than a standard pull-up.
Every beginning is hard, but after a few weeks, training becomes something you can't wait for. Exercise at least twice a week. Do your training and feel the huge changes for the better, both physically and mentally. You won't regret it.
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This post is for informational purposes only and is not a substitute for professional medical, psychological, or legal advice. Always consult a qualified healthcare provider before making changes to your diet, exercise, or lifestyle. The author and publisher are not liable for any consequences of using this information. Thank you for visiting!
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✍️ Written by Juraj Boskovic, founder of SimpleTreeFit, fitness enthusiast, eco-olive oil producer, and entrepreneur with 10+ years of experience.
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