Looking for a full body workout to help you lose weight and tone your muscles? Choose from one of these at-home weight loss workouts!
Done in just twenty minutes, each full body workout routine can be done at home with minimal equipment. Stop wasting time on machines, work out at home instead!
As a Certified Strength & Conditioning Specialist, I know that making it to the gym with a busy schedule puts you in a deficit when it comes to the consistency game.
So, stop trying!
Skip the gym and learn how to work out at home to achieve your goals (and follow these 6 hacks for weight loss for moms).
Each full body workout below:
- Is done at home (or anywhere really)
- Makes use of the best, cost-effective home gym equipment (think resistance bands!)
- Will help you stay consistent to an exercise program
- Takes only 20 minutes to complete
- Has beginner-friendly options
- Can help you build muscle, lose weight, and feel confident
Many of the workout routines also come with video demonstrations so that you know exactly what you’re doing.
Learning how to make time for fitness when you’re busy is a challenge. Not having to hustle to the gym to get your workout in is a benefit.
Can A 20-Minute Workout Be Effective?
It’s not just the duration of your full body workout routine that produces results, it’s the intensity!
20-minute workouts can definitely be effective for weight loss and muscle building when they’re done correctly.
In my signature program SMASH Fit For Life, the workouts are just 17-25 minutes.. and they've gotten over 100 moms STRONG.
When it comes to home workouts that are shorter in time, every repetition matters. Make sure the focus is on form and getting the biggest bang for your efforts every single time.
This alone will help a lot in maintaining the intensity of the exercises for the entire duration of the workout.
Likewise, knowing how to progress your workouts and exercises is another way to make 20-minute workouts effective.
Making use of:
- Paused reps
- Tempo control
- Variations (both legs to single leg etc)
- Adding weight or upping your bands
Constantly pushing yourself in your workouts is where you’ll see results, regardless of the duration.
How To Start Working Out As A Beginner
Most of these total body at-home workouts are beginner-friendly or include modifications to make them that way.
If you’re just getting started as a beginner, make sure you focus on the following points:
- Master form first (especially in these five main movements!)
- Avoid jumping or explosive exercises
- Build up your intensity and the amount of workouts you perform each week slowly
Learn more about how to get started as a beginner and do what you feel comfortable with.
About The Full Body Workout Routines
The home workouts below are quick and simple but effective in targeting all major muscle groups.
They place a lot of focus on the posterior chain (specifically the glutes and back muscles) to help improve posture, help with day-to-day activities, and generally boost strength (check out the best at-home glutes exercises).
Likewise, these full-body, at-home workouts don't include plyometrics (jumping exercises). Or if they do, there is a variation.
Though jumping is a great way to develop powder, most moms just are not ready for them (read more about why moms should avoid jumping).
Equipment You Need
Each workout plan below is geared towards women and use a variety of favorite at-home fitness tools!
There is something for everyone.
However, if you're just starting out working out from home, my biggest recommendation would be to pick up a pair of resistance bands as they're the easiest and most cost-effective to use.
Many of the workouts alternate between bodyweight exercises and resistance bands as they’re the easiest and most cost-effective to use.
Specifically, a mini band (booty band) and a strength band. It's what I recommend to all of my clients and the moms in the SMASH workout program.
Create a stronger, healthier you with minimal space and money! Check out the 4 best home workout equipment to rock your at-home fitness journey.
Video Demonstrations Of The Workouts
Some of the workouts are hyperlinked to quick, video demos of the exercises.
Thus, the ones that are not linked I've linked each exercise to a demonstration so you know what the exercise looks like.
And of course, if you need a more structured approach or want to follow along with me while I walk you through the workouts, hit up my
Home workout page and work out WITH me.
Common Questions About A Full Body Workout Routine
It is okay to do a full-body workout every day so long as the intensity or load is very low. If you are performing home workouts in which the intensity is high or there is a lot of weight, it’s best to rest for a day between workouts.
If you’re just starting an exercise program, a full body workout routine is best as they target all major muscle groups. Total body workouts allow your body to get used to the stimulus of training without targeting each muscle group too intensely. This is a great way to reduce muscle soreness. At the same time, full-body workouts are easy to fit into a weekly schedule while still getting enough rest between sessions.
Full-body training is ideal for weight loss since it works multiple muscle groups in one session. With a strategic approach, using a full-body workout is a great way to burn fat, increase strength and lose weight.
1 Dumbbell Workout
| Bulgarian Split Squat With Parlof Press | 7 per leg |
| Plank Rows | 8 per arm |
| Crossack Squats | 6 per leg |
| Push Ups With Jump Outs | 10 |
| rest | 30 seconds |
Perform all exercises in order for the prescribed number of repetitions. Rest at the end of the set for 30-60 seconds and repeat for 3-4 sets.
No Equipment EMOM Full Body Workout Plan
| Squat to Push Plank | 6 reps |
| Single-Leg Curl To Bridge | 5 reps per leg |
| Plank Extensions | 5 reps |
| R |
Set a timer for one minute. Perform the first exercise for the prescribed repetitions. rest the remainder of the minute before moving on to the next exercise. Repeat for a total of four rounds.
Tip: no sliders? No problem! Socks on a hardwood floor works just as well.
Dumbbell Muscle Burner
| Single Dumbbell Walking Lunge | 8 reps per leg |
| Dumbbell Renegade Row | 7 reps per arm |
| Banded Goblet Squat | 10 reps |
| Bentover Dumbbell High Row | 10 reps |
| Dumbbell Swings | 20 reps |
| Eest | 30-60 seconds |
Perform all exercises in order for the prescribed number of repetitions. Rest at the end of the set for 30-60 seconds and repeat for 3-4 sets.
Note: before you rock this at-home workout, make sure you have MASTERED the hip hinge.
Dumbbell Quickie
| Bulgarian Split Squat With Pause | 10 reps per leg |
| Bentover 1 Arm Row | 7 reps per arm |
| Romanian Deadlift | 10 reps |
| Tricep Push Ups | 10 reps |
| Banded Goblet Squat | 10 reps |
| Rest | 30-60 seconds |
Perform all exercises in order for the prescribed number of repetitions. Rest at the end of the set for 30-60 seconds and repeat for 3 sets.
No Equipment Full Body Workout
| Walking lunges | 10 reps per leg |
| Push Ups | 12 reps |
| Squat with step out | 10 reps |
| Reverse Plank Walks (crab) | 30 seconds |
| Mountain Climbers | 30 seconds |
| Rest | 45 seconds |
Perform all exercises for the prescribed number of repetitions in order. Rest at the end of the set and repeat for a total of 2-3 rounds depending on how much time you have!
No Equipment Cardio HIIT
| Sumo Walks With Squat Jumps | 30 seconds |
| Inchworms With Mountain Climbers | 30 seconds |
| Side Lunge With Jump | 30 seconds |
| Triple Bear Crawl | 30 seconds |
| Rest | 30 seconds |
Perform all exercises for the prescribed number of repetitions in order. Rest at the end of the set and repeat for a total of 3-4 rounds.
Full Body Workout Plan With Abs Circuit
| Band Deadlifts | 15 reps |
| Tricep extensions | 10 reps per arm |
| Bentover High Row | 10 reps |
| Single-Leg Bridge | 10 reps per leg |
| Squat & Press | 10 reps |
| Rest | 45 seconds |
Perform all exercises for the prescribed number of repetitions in order. Rest at the end of the set and repeat for a total of 3-4 rounds depending on how much time you have!
The Glute Burner
| Bodyweight Curtsy Lunge | 12 reps per leg |
| Banded Feet Elevated Glute Bridge | 15 reps |
| Red Band Quadruped Kickback | 12 reps per leg |
| Mini Band Abductions | 15 reps per leg |
| Frog Pumps | 20 reps |
| rest | 30 seconds |
Perform all exercises for the prescribed number of repetitions in order. Rest at the end of the set and repeat for a total of 2-3 rounds depending on how much time you have!
Red Band Full Body Workout
| Mini Band Squat With Red Band Shoulder Press | 10 reps |
| Red Band Quadruped Kickback | 15 reps per leg |
| Seated Band High Row | 12 reps |
| Band Front Raise | 10 reps |
| Plank With Mini Band Step Out | 10 reps per leg |
| Rest |
Perform all exercises for the prescribed number of repetitions in order. Rest at the end of the set and repeat for a total of 2-3 rounds depending on how much
Cardio Circuit
| Walking Db Lunge | 10 per leg |
| In & Out Squats (or add the jump) | 15 reps |
| Plank Row | 8 reps per arm |
| Skips or High Steps | 40 seconds |
| Alternating Oblique Vups or Toe Taps | 10 reps per side |
| Rest | 45-60 seconds |
Perform all exercises for the prescribed number of repetitions in order. Rest at the end of the set and repeat for a total of 3-4 rounds.
Ditch the All-or-Nothing Trap
The Kickstart & Thrive Bundle is where busy moms keep things simple with quick, strength-building workouts you can actually fit into your day, plus protein-packed snacks that give you energy and taste like dessert but don't add extra time in the kitchen.
Don’t forget to pin these Full Body Weight Loss Workouts For Beginners!
Other At-Home Workout Plans & Fitness Tips For Your Goals
- 6-week fat loss workout plan
- 3 day dumbbell workout plan
- 5 Day workout routine for women
- No equipment shoulder workout
- 25+ home workouts for weight loss
- How to make at home workouts harder
- The best mom workout for busy days
- Everything you need to know about home workouts
- How to master push ups as a beginner
- The best tricep exercises for women
- Wicked exercises for back strength
- 3 muscles to always stretch post-workout
- Why you should use pause reps
- Best bodyweight exercises for moms
- Follow-along at-home workouts
- Fitness tips
Want over 20 printable home workouts without any ads? Check out these Printable Power Workouts. All kinds of workouts to help you kick off your fitness journey right in one spot.
Staying fit and consistent with your workout doesn’t have to be a time-waster. These fhome workouts for women are simple but effective.
From muscle growth, the weight loss, and toning, each full body workout plan can help you get there!
Likewise, they’ll leave you breathless but feeling awesome. And the best part so that they can be done so quickly!
Kelly says
I appreciate the variety in the exercises you've recommended, keeping things interesting and targeting different muscle groups. It's evident you understand the challenges of squeezing in workouts with a hectic schedule, and your tips on time efficiency are gold.
fitasamamabear says
Thanks for the kind words!
Crazy Bulk says
Hi,
Really helpful article. I liked it has to work for you to be effective. Thanks for sharing.
fitasamamabear says
Glad you enjoyed it!
Sie | The Mom Pinager says
Hi Shelby, are you open to video? I just followed 3 videos during my home workout this evening? I'm going to follow you on Pinterest. Thanks for sharing!
fitasamamabear says
Hey! I actually do post a lot of videos to my youtube channel (check it out when you have a second). I've been trying to post a workout each week. Is there any specific equipment you have or style of workout you prefer?