best full body workout to do at home

Full body workouts at home 

Let me briefly explain about full body workout at home. The best full-body workout you can do anywhere. Full body workout at home is never easy. Don't worry if you don't have time to go to the gym. You Can Still Get a Great Workout at Home.

Lets Start

This Total Body Home Workout is perfect for the whole body to work without any hassle, any hassle.

 All you need is a few sets of dumbbells and these basic exercises. All these moves will affect the major muscles of your body,

 including the chest, back, shoulders, arms, legs, and abdomen in a short time.

 It includes all the classic exercises and can be done in a short time.

 This is a great workout option when you are anxious for time, but still want to get the job done.

1. Total Body Home Workout with Dumbbells


See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

Equipment Needed

Various weighted dumbbells, a bench or step (you can use the floor if you don't have one)

How To

  • Beginners: Start with no weight or light weights and do 1 set of 14-16 reps of each exercise

  • Intermediate/Advanced: Do 2-3 sets of 8-12 reps with enough weight that you can ONLY complete the desired number of reps

  • Warm up with 5 minutes of light cardio or warm up versions of each exercise.
  • Substitute or skip any exercises that cause pain or discomfort.

2. Chest Press

Your full-body workout begins with the chest press, which is the best way to work your chest. 

The chest involves some of the largest muscles in the body, but you also work the shoulders and triceps with this exercise,

 making it a great compound move.

How To: Lie on a bench or step and hold a dumbbell over your chest. Bend the elbows and lower the weights until your elbows are at about a 90-degree angle

they should look like a goal post at the bottom of the movement. Push the weight back up and repeat. Lower and repeat for 1-3 sets of 8-16.

3. One Arm Row

You've worked your chest, now it's on to the next big upper body muscle group, the back. 

The one-arm row works the lats, the large muscles on either side of your back.

 As a bonus, you'll get to work a lot of biceps there too.

How To: Place left foot on a ladder or platform and place left hand or forearm on upper thigh. 

Holding a weight in the right hand, lean forward keeping the back flat and abs in, and let the weight hang down toward the floor. 

Bend the elbow and pull it up in a rowing motion until it is in line with or just above the torso. At the top of the movement, squeeze the back. 

Lower and repeat for all reps before switching sides. Lower and repeat for 1-3 sets of 8-16.

4. Overhead Press

Next in your full body workout are your shoulders, which may already be a little warm from the chest press you did before.

 If you want strong, firm shoulders, the overhead press should be your first choice. 

They target both the middle and front deltoids, making this a great overall move.

How To: Stand with feet about hip-distance apart, holding weights at ear level with elbows (such as a goal post). 

Keeping the abs braced and avoiding arching the back, press the weights up and up.

 Lower and repeat for 1-3 sets of 8-16 reps.

5. Deadlifts

The deadlift is one of the most challenging exercises to learn to do correctly, but I love this move for transitioning to the lower body part of the workout.

 Not only does this target the glutes and hamstrings, but it also works your lower back, which is a compliment to the one arm row exercise you've done before.

How To: Stand with feet hip-width apart and hold weights in front of thighs. 

Tip from hips and lower weight toward floor, back flat and shoulders back.

 Return to start and repeat for 1-3 sets of 8-16 reps.

Can you tone your body with a home workout?
Yes absolutely! The truth is that this is what I have been doing since the Covid19 pandemic and all gyms closed. Of course, everything depends on your goals and demands.
 If you are used to fancy gym equipment it can be difficult to match the variety gyms have to offer but all is not lost.
 If your goal is just to tone (as your question suggests) then you need very little to keep yourself in shape. 
Push-ups and chin-ups are better. Chin-ups require a pull up bar which is cheap but will also work your biceps.
 Push-ups also engage the triceps so that you cover the arms (in addition to the pecks and back). Shoulders are tough but I can give you an idea. 
You can use a large jar of water as a weight. Some of them have handles that facilitate grip. The beauty is that you can fill up with enough water for your needs. 
As you progress you fill up with more water etcetera. Another exercise for the shoulders and triceps is the inverted shoulder press. 
All you need is a wall. This exercise is very difficult, so I recommend being careful while doing it. Leg squats can be done using a leg squat or biking if you have a bicycle. 
This serves two purposes because biking is also considered aerobic. 
Situps will keep your abs toned and jump rope will build your calves.

You see, it's not that hard to come up with a simple plan. What is needed is desire and perseverance,
 IMHO nutrition is also fundamental in achieving goals.

best home exercises with no gym and full body workout at home

The Workout

This workout is divided into four sections: warm-up, circuit, burnout ladder and cool-down.


Do each move for 20 seconds. Do this warm-up twice.

jumping Jack

Inchworm Walk Out to Shoulder Tap



Do each move for 45 seconds. Rest for 15 seconds in between each move. Do the entire circuit twice.

blast-off push-up

squat thrust

pendulum lunge

mountain climber twist

stop squat

plank till the frog

Burnout Ladder:

Do 1 rep of each, then 2 reps of each, then 3 reps, etc., and go up as high as you can in 3 minutes.

touchdown jack

panther shoulder tap


Please calm down:

Do each move for 10 to 30 seconds...

child's pose

downward facing dog

forward fold

standing quad stretch

shoulder circle

30 Minute At Home Full Body Workout Routine

I just started a job that cuts down on gym time, so I came up with my own 30-minute home workout. 

I've only done it twice, but I'm already debating canceling my gym membership because I love it.

I only use a pair of 25 pound dumbbells and a yoga mat! Here it is:

stretch for 5 minutes

50 pushups

50 situps

100 jumping jacks

15 Reps Bicep Curl To Shoulder Press

25 reps dumbbell fly

Takes 3 Minutes Farmer

15 Reps Dumbbell Row 1 Arm at a Time

15 reps lunges each leg

15 Reps Goblin Squats To Shoulder Press

As long as I keep my breaks very short, it takes me about 30 minutes. I've only done it twice so far and it's an excellent full-body workout. My heart rate keeps up and I'm excited to keep going.

I paid $20 per 25lb dumbbell and $8 for the yoga mat. So for about $50 in total, I can start doing my workout at home now!

 Maybe eventually I'll need to buy a pair of 30lb or 35lb dumbbells, but I'm looking forward to it.

full body workout at home with only dumbbells

In lieu of that, I'm going to list every exercise with dumbbells I can find, from head to toe. Dumbbell abbreviated as db. is called


Seated or Standing DB Shrugs

Permanent DB Honest Rows


Sitting or Standing DB Press

Seated or Standing Alternate DB Press

Lateral Raise Sitting or Standing

sit or stand up front

side-lying inline or flat lateral raises

backward inclined side

Leaning on the rear laterals (on an arm bench or box)

Supported Bent Over Rear Laterals (On an Arm Bench or Box)

Wide DB Rows


db bench press

db inline press

DB Decline Press

flat bench fly

Incline Bench Fly

Decline Bench Fly

Latisse (Latissimus Dorsi)

one hand supported DB narrow rows

alternating rows

DB pullover


Lie to Arm DB Tricep Extension

Lying One Arm DB Tricep Extension

Lying Cross-Chest DB Tricep Extension

Sitting or Standing Two Arm DB Tricep Extension

Sitting or Standing One Arm DB Tricep Extension

tricep db kickback

biceps and other flexor muscles

Standing or Sitting DB Curl

DB Curl Alternately Standing or Sitting

one arm concentration curl

db preacher curl

spider db curl

Standing or Seated DB Hammer Curl

Standing Overhand Grip DB Curl

Forearms/wrists (rest the forearms on your thighs across an exercise bench with the hands away from the ends)

One Arm DB Wrist Curls

One Arm Reverse DB Wrist Curl


db. crunches with

Ball Crunches With DB

Twisting Crunches With DB

Plantar pelvic bends without holding or keeping DB between legs


DB Squats DB held on shoulders

goblet squats

Overhead DB Squats

Walking Lunges With DB

db. alternate lunges with

db. Bulgarian Split Squats with

Step-UpUp with or without DB

Side lunges with or without DB

Back lunges with or without DB in your hands

low back

Dumbbell Delfts

With Stiff Leg Deadlifts or DB

Bulgarian Deadlifts with DB

45 degree back extension hanging over or below shoulders with or without a DB


Prone Leg Curl Holding DB Between Legs


One-legged calf raises with or without DB with the same arm as the leg used

In addition to this list, there are also weighted bearings using , but this would require a longer explanation.

Most efficient full-body workout someone can do in the gym or at home

Get a pull-up bar. Pull ups combined with dumbbell squats each and every morning before breakfast with a little walk afterwards to start the day right and put a smile on your face.

 But if you are not a fan of pull ups then push ups with squats will do too. Neither option better or worse. Your choice.

Now with no gyms open due to the coronavirus outbreak, can you suggest a full body workout at home with no gym equipment?

We are all housebound at the moment. Staying at home can be overwhelming, especially when you can't go to the gym.

 Here's a full-body workout to help keep you active. Follow this full body fat burning exercise routine and sweat it out at home.

Squat 15. reaches the set of x
Courtesy Lunges x Set of 15 on either side.
Crossover Crunches x 20 all sides
Burpees x 15 . set of
Reverse lunges x 15 on either side.

You can repeat the set depending on how intensely you plan to go. In the meantime, don't forget to stay hydrated. It is important to have a good amount of water.

 Over and above, a good diet is essential. Aquatin Protein Water is a protein-rich water drink that can be consumed daily after a workout.

 It has no carbs, fat and zero sugar, which makes it a perfect protein substitute.

 build muscle at home | 
Split routine or full body workout

Mainly it depends and varies from person to person as some people like to do everything in one day and rest on another day.

In my personal opinion the split routine is the best for building muscle faster and better. 

You train the muscles on an individual day rather than on an individual day which puts more effort on particular muscles and helps with growth.

The split should be like upper body, lower body or push day, pull day, legs day. These are the best divisions in my personal experience of calisthenics.

 Full body workout  good plan I can perform at home without expensive equipment

I started at home with a free pull up and dip tower that was being thrown by a local high school. I would do pull-up dips, and any other exercise I could think of using things I found around my house.

 I was able to build up a decent level of strength doing this, eventually doing weighted pullups and dips with a backpack full of the heaviest things I could.

I would highly recommend investing in one of those towers as it is extremely versatile and very affordable ~100-150$. If not, another thing I would do is pull-ups from a tree branch but, this was not possible if the weather was bad and during the winter.

 I wrote about this topic in my article How to Start Weightlifting on an Extremely Tight Budget and recommend you check it out as I list several different exercises that you can do using things around you..

full body workout I can do at home with 2 10 lb dumbbells and a pull-up bar!

There are many workout routines that you can do at home with little or no equipment. Below is one I found on a quick search. Jumping rope, pushups,  situps, pullups, running, bike riding are all great.

 It just takes a mental adjustment. Which is causing me problem because I can't go to gym and personally I am bad at working out outside home…..

have to get some self-discipline because gyms are going to be closed for a long time.

Home Workout #1: Beginner Bodyweight

  1. Bodyweight squats: 20 reps.
  2. Push-ups: 10 reps.
  3. Walking lunges: 10 each leg.
  4. Dumbbell rows (using a gallon milk jug or another weight): 10 each arm.
  5. Plank: 15 seconds.
  6. Jumping Jacks: 30 reps.

Post a Comment