If you struggle with workout motivation, this at home full body workout is for you. We’re combining 15 of the best full body exercises in this fun and engaging “no repeats” format. These all standing exercises are designed to build strength, burn calories and improve overall fitness at home in under 30 minutes.
If I’m struggling with motivation, I do an at home full body workout like this one.
This full body strength session is all standing and has no repeats – but don’t let that fool you into thinking it’s not effective.
Full body strength workouts are some of the most efficient workouts you can do if you’re short on time.
I strategically programmed this workout to include both large, compound exercises (designed to hit multiple muscle groups at once) as well as targeted isolation movements (to burn out the smaller stabilizing muscles in the legs, arms, back and core).
This at home full body workout is a fun and engaging way to build muscle, burn calories and get fit at home.
25-Minute At Home Full Body Workout
Build full body strength and endurance at home with this total body workout.
Add full body strength training workouts like this one to your workout routine 1-2 times a week to build muscle mass and increase endurance.
Workout Equipment:
Medium-to-heavy set of dumbbells. I’m using 15-20 lbs.
Workout Instructions:
Follow along with the guided At Home Full Body Workout video on YouTube, led by certified personal trainer, Lindsey Bomgren.
Your Workout Looks Like This:
5 Full Body Circuits
3 Exercises Per Circuit (one leg exercise, one arm exercise and one combination exercise)
Timed Intervals (40 seconds of work, 20 seconds rest; complete as many repetitions as you can in the timed interval)
Perform Each Exercise x1 Set (no repeats)
Workout Outline
CIRCUIT ONE:
Legs: Side-to-Side SquatArms: Lateral RaiseCombo: Two Squats, Clean and Two Shoulder Presses
CIRCUIT TWO:
Legs: Alternating Lateral LungeArms: Bicep CurlCombo: Alternating 3-Way Lunge and Bicep Curl
CIRCUIT THREE:
Legs: Deadlift and CleanArms: Alternating Crossbody Back RowsCombo: Staggered Deadlift, Row, and Clean
CIRCUIT FOUR:
Legs: Alternating Curtsy Lunge Dumbbell PassArms: Overhead Tricep ExtensionCombo: Staggered Squat, Press and Overhead Tricep Extension
CIRCUIT FIVE:
Legs: Ski SwingArms: Standing Chest FlyCombo: Ski Swing and Two Dumbbell Jabs
5 At Home Full Body Exercises
Side-To-Side Squat
Targets: Gluteus medius (outer glute that controls hip movement and side-to-side movements), hamstrings, hips, quadriceps, calves and core.
How To Do Side-To-Side Squats
Start standing, feet shoulder-width apart. Hold a dumbbell in each hand at your sides.
Step out to the right as you bend your knees, lowering into a squat. Push your knees out towards your outer three toes. Aim for 90 degree bends in both knees.
Hold briefly, then drive through your heels to push your hips forward, squeezing your glutes as you step your right foot in and return to a narrow standing position.
Repeat, this time stepping out to the left as you bend your knees, performing a low squat.
Press through your heels to stand tall, returning to the starting position.
Alternating Lateral Lunge
Targets: Gluteus medius, quads, hamstrings, hip adductors and abductors, hip flexors, calves and core.
How To Do Lateral Lunges
Stand with your feet under hips, holding a dumbbell in each hand outside your hips.
Leading with your left foot, step your left leg out to the side as you push your hips back. Bend your left knee while leaving your right leg straight. Think of performing a single leg squat with your left leg. Knees and toes are pointing forward. Dumbbells should frame your left foot.
Then, drive off your left foot to reverse the movement, exploding back up to center.
Repeat on the other side, this time stepping out with your right foot, bending your right knee while keeping your left leg straight.
Continue this pattern, switching sides with each rep.
Bicep Curl
Targets: The biceps brachii (the front of your arms). This move hits both heads of the biceps muscle.
How To Do Bicep Curls
Start standing with feet hip width apart and holding a dumbbell in each hand at your sides, palms facing outward (underhand grip or supinated grip).
Exhale as you squeeze your bicep muscle to curl the weights up to shoulder-height. Think about keeping elbows tucked into your sides and shoulder blades pulled down.
With control, slowly lower the dumbbells down to your sides. Return to the starting position and repeat.
Deadlift and Clean
Targets: Lower body, glutes, hamstrings, hips, quads, calves, trapezius, deltoids, lower back, abs and core.
How To Do A Dumbbell Deadlift and Clean Squat
Start standing feet hip-distance apart and knees slightly bent. Hold a dumbbell in each hand in front of your body (overhand grip, palms face your thighs).
Engage your core, then hinge forward at the hips, pushing your hips back as you lower the dumbbells down along the front of your body. You should feel a stretch in the back of your legs (hamstrings). Focus on keeping your back in neutral alignment with your neck and shoulders throughout the entire movement. Keep a slight bend in your knees to avoid ‘locking out’ the joint.
Drive through your heels to push your hips forward, squeezing your glutes as you return to a standing position.
As you press your hips forward to stand up, “clean” the dumbbells up towards your shoulders.
Slowly and with control, lower the dumbbells from your shoulders to your hips, returning to the starting position.
Modification: Follow Rachel, on the left, and omit the clean portion of the movement. Perform one deadlift and calf raise.
Overhead Tricep Extension
Targets: The long head of the triceps and all the stabilizing muscles in the shoulders, core, glutes and lower back muscles.
How To Do Overhead Tricep Extensions
Stand with feet hip-distance apart, with soft bend in your knees, core engaged.
Hold one dumbbell vertically overhead and activate your core by squeezing your glutes and abs to protect your lower back.
Bend your elbows to a 90-degree angle, bringing the dumbbell(s) behind your head. Think ‘hide the dumbbell, show the dumbbell’ if you were watching yourself in a mirror. Keep your elbows close to your ears throughout the entire movement (don’t let your elbows flare out as you fatigue).
Squeeze through the back of your arm to straighten your elbows, pressing the dumbbell overhead and returning to the starting position.
Free 2-Week Strength Program
At Home Full Body Workout FAQs
If you’re a fitness beginner, I recommend a 30-minute full body workout three days a week. Full body workouts allow you to train every muscle group multiple times during the week. If you’re more advanced, I recommend a split training routine, targeting specific muscle groups each day.
Yes, full body workout routines offer an effective way to build muscle definition, increase strength and improve endurance. Full body dumbbell workouts and full body bodyweight exercises are particularly effective for beginners who need to build a solid strength base.
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