How to Do a Full Body Workout at Home?

Is it possible to do a whole body workout and gain strength and mass at home? In this article, we explain with examples. Strength training, also called strength training or resistance training, is an essential part of any fitness routine. It helps you be stronger and also provides muscular endurance.

With a whole-body workout at home, you move your body against different types of resistance, such as:

  • Your body weight

  • Free weights such as barbell or dumbbell

  • Resistance bands, also known as exercise bands

  • Cable machines, exercise machines, or resistance machines

The whole body workout at home is a versatile type of workout that you can do not just at home, but almost anywhere. While it's a popular workout option at many gyms, you can also create a robust strength training program that you can do in the comfort and privacy of your home.

This article will help you understand what you need to start your whole body workout routine at home, along with exercise examples that you can include in your workout plan.

What Are the Benefits of Strength Training?

Studies have shown that strength training can benefit your health and fitness in many different ways. Mayo Clinic strength training by helping to:

  • Build lean muscle mass

  • Reducing body fat

  • Burning calories more efficiently, even after exercising

  • It speeds up the metabolism and facilitates weight loss

  • Increase bone density and improve bone health

  • Increase flexibility and improve range of motion

  • Improving brain health and cognitive functions

  • Reduce symptoms of many chronic conditions, including back pain, diabetes, arthritis, and heart disease

  • Improve posture, balance, and stability

  • Increasing energy levels

  • Improving mood and a general sense of well-being

What Are the Benefits of Exercising at Home?

A home workout routine can be a super easy and convenient way to adapt to a workout without having to go to the gym.


  • It saves time. No traveling or waiting for machinery or equipment.

  • Low cost. No gym fees or expensive equipment required.

  • Study whenever you want. You can exercise on your own schedule, regardless of the day or night.

  • Privacy. You can exercise yourself with the movements you want.

  • Go at your own pace. There is no pressure to keep up with those around you or to push yourself beyond what is comfortable.

While starting

When you are ready to compose your strength training workout, the first step is to find a comfortable place to exercise at home. You will want to find a place that has enough space for you to move your arms and legs freely.

You don't need to invest a lot of equipment, but if you want to buy a few items, here are some things that can help you:

  • An exercise mat

  • Resistance bands

  • Dumbbell

  • A kettlebell

  • A balance ball

  • Medicine ball

Instead of using dumbbells or kettlebells, you can improvise using water bottles, sandbags, or canned goods for weights.

If you are just starting out with strength training, you may want to find strength training for beginners online. This can help you learn how to do different exercises with the right form, and also to warm up and cool down properly.

Start with a warm-up

Before starting your workout, do a warm-up routine of at least 5 to 10 minutes. This can include brisk walking, running on the spot, or movements that work your legs, arms, and other large muscle groups.

Bodyweight Strength Training Exercises

Once your muscles are warm and ready to move, you can start by doing a series of bodyweight exercises. If the floor is very hard, you do not need any equipment for bodyweight exercises other than an exercise mat. Use smooth, steady, and controlled movements in each of these exercises.


Basic lunges work the muscles in your lower body, including your quadriceps, hamstrings, hip muscles, and thighs.

A basic move works the muscles in your lower body, including your quadriceps, hamstrings, hip muscles, and thighs.

To do this exercise:

  1. Start by standing straight, with your feet shoulder-width apart.

  2. Stand forward with your right foot and lower your hips towards the floor until your right leg is at a 90-degree angle and your left knee is parallel to the floor. Make sure your front knee doesn't go beyond your toes.

  3. Extend your spine to keep your torso upright.

  4. Hold this position for 5 seconds or more.

  5. Then pull your right foot back to meet your left foot and repeat this movement with your left leg.

  6. Repeat 10 to 12 times, then rest briefly and do another set.

Lunge variations include similar exercises such as walking lunges, jumping lunges, and side lunges.

Squat Overhead Press

If you are new to strength training, start by lifting your arms above your head without any weight. After doing this exercise in good shape, you can add light dumbbells and increase weight while developing strength.

This exercise not only works your hip and leg muscles, it also works the muscles in your belly, back, and shoulders, as well as your triceps.

To do this exercise:

  1. Stand with your feet slightly wider than your hips and your arms at your side.

  2. Slowly lower your hips into a squatting position.

  3. Press up to stand up and raise your arms up.

  4. Return to the starting position.

  5. Do 1–3 sets of 8–12 repetitions.


Planks are an excellent exercise for improving your core strength and balance. This exercise can also strengthen the muscles in your back, chest, and shoulders.

To do this exercise:

  1. Rest only on your forearms and toes, keeping your body in a straight line, with your hips squeezed and your abdominal muscles intertwined.

  2. Try to hold this position for 30 seconds. If this is too difficult, start with 20 seconds.

  3. As you gain strength and fitness, try to hold the plank position for 1 minute or longer.

When you're ready for a more challenging version of the plank, you can try to raise one leg at a time, or position your arms further while maintaining the plank position.

Standard Scandinavians work the chest muscles (pectorals) as well as the shoulder muscles, triceps, and abdominal muscles.

To do this exercise:

  1. Start in a plank position with palms directly under your shoulders.

  2. Keeping your back straight and supporting your chest, lower your body by bending your elbows until your chest is almost touching the ground.

  3. Immediately push your body back to its starting position.

  4. Repeat 8-12 times. Start with 1-2 sets and build up to 3 sets as you get stronger.

The less demanding version of push-ups can be done by placing your weight on your knees instead of your toes.

Free Weight Exercises

The barbell is used in the following two exercises. Start with a 5-pound dumbbell. As you increase your strength, you can switch to using an 8 or 10-pound dumbbell.

You can also use canned goods or water bottles instead of dumbbells. Be sure to hold it firmly to avoid injury.

Dumbbell Shoulder Press

This exercise targets the muscles in your shoulders and arms and can also strengthen your core and chest muscles.

To do this exercise:

  1. Stand with your feet shoulder-width apart.

  2. Take the dumbbells and raise them to shoulder height. Your palms can point forward or toward your body.

  3. Lift the dumbbells over your head until your arms are fully extended.

  4. Pause for a few seconds in this position, and then bring the dumbbells back to shoulder level.

  5. Do 1–3 sets of 8–12 repetitions.

Dumbbell Triceps Kickback

This exercise works your shoulder muscles as well as your triceps.

To do this exercise:

  1. Take two dumbbells and hold one in each hand.

  2. Bend your torso at a 45-degree angle and bend your elbows to form a 90-degree angle.

  3. Then stretch your arms directly behind you and hold your triceps while moving.

  4. You can do one arm or both at a time.

  5. If you're a beginner, start 1-2 sets with 8–12 reps and build up to 3 sets as you get stronger.

Resistance Band Exercises

Resistance bands are another great tool for your strength training. They are lightweight and versatile and work your muscles with the same efficiency as weights or machines, according to a 2010 study.

Resistance Band Pull Apart

This exercise works the muscles in your back, shoulders, and arms.

To do this exercise:

  1. Stand in front of you at chest level with your arms stretched out.

  2. Hold a resistance band tightly with both hands. The tape should be parallel to the floor.

  3. Keeping your arms straight, pull the tape towards your chest, moving your arms to your sides. Start this movement in the middle of your back.

  4. Tighten your shoulder blades together and keep your spine straight, then slowly come back to the starting position.

  5. Do 1–3 sets of 15–20 repetitions.

Hip Extension

This exercise works the muscles in your hips and legs. You will need a light to medium strength band to perform this exercise.

  1. Wrap the resistance band around both of your wrists. You can use a chair or a wall for balance.

  2. Keeping a straight line on your body, pull your left leg back as far back as possible, keeping it as straight as possible.

  3. Return slowly to the starting position.

  4. Complete 12 reps with your left leg, then repeat with your right leg.

  5. To get started, complete 2 sets on each side and try to do 3 sets while increasing your strength.

Resistance Band Leg Press

Works your quadriceps, knees, thighs, and glutes. Like a leg press on a weight machine, this exercise works you against gravity. You can do it using two or one leg at the same time.