10 Full Body At Home Workouts – A Roundup
Staying fit and active is crucial to remaining healthy. Unfortunately, between kids, work, life, and leisure it can sometimes be a bit hard to hit up a gym consistently and spend a full hour working on your goals. Since consistency is key to being healthy (and there are tons of non weight-loss benefits to staying fit!) finding a way to fit in workouts should be a priority. Which is why full body at home workouts are super useful! Before you start, check out The Busy Mom’s Ultimate Guide To At-Home Worokouts. It’s a blog post I created that has everything you might ever question about working out at home.
While I love lifting heavy weights I also understand it’s not overly practical for most people to commit to. And that’s okay! I truly believe that you should find something you love and that works with YOUR schedule- not something you’re forcing yourself into and end up despising.
And truth is, for most people, quick and effective is what’s needed. More often than not people don’t have 45-60min to hit the gym three times a week. Instead, they need routines they can rock at home, in a makeshift gym or with no equipment at all that is quick but still utterly effective- hence the reason that full-body at-home workouts are so beneficial.
One of my goals with my clients is to always work WITH them and find a routine they feel they can remain consistent to that’s doesn’t take up a lot of time. And while interval training is great (check out why tabatas kick butt and how you can rock them) the majority of my clients want something a bit more practical, a bit less intense and yet still a workout that makes them feel good.
So personally, I try to make all of that come true. And of course, I wanted to share with you! The workouts below are quick and simple but effective. I like to focus specifically on the posterior chain (specifically the glutes and back muscles) to help improve posture, help with day to day activities and to generally boost strength (check out the best at-home glutes exercises)
In my experience, most people are ill-equipped to be rocking plyometrics (jumping exercises) so while some of these programs have a few bounces in them, most of them do not. Plyometrics are an amazing way to develop power but you need to be strong and have sound technique before getting into them, And if you love boxing and want to rock it at home, here’s a great one from Fit Actions!
Lastly, this workout roundup includes a variety of my favorite at-home fitness tools! Many alternate between bodyweight exercises and resistance bands as they’re the easiest and most cost-effective to use. But I’m also a fan of one dumbbell workouts, kettlebells and Trx.
For this workout, you’re going to need some equipment! I snag a lot of my equipment from Pro Source and if you use code “mamabearfit” you’ll save fifteen percent on the best price on the site.. win!
Scroll through the workouts to see what style fits you and then get to work! Each full body at home workout is twenty minutes or less, simple to follow and will definitely have you working up a sweat!
Psst. I post a lot of super quick, at-home workouts to my youtube channel! So if you’re a visual person and want something to follow along with, check it out!
1 Dumbbell Workout
Bulgarian Split Squat With Parlof Press 7/leg
Plank Rows 8/arm
Hack Squats 6/leg
Push Ups With Jump Outs 10
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.
A Muscle Fatiguer
Single KB Walking Lunge 8/leg
KB Renegade Row 7/arm
Banded Goblet Squat 10
Bentover Banded High Row 10
KB Swings 20
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.
KB Quickie
Bulgarian Split Squat With Pause 10/leg
Bentover 1 Arm KB Row 7/arm
KB Romanian Deadlift 10
Tricep Push Ups 10
Banded Goblet Squat 10
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.
Bodyweight Workout
Walking lunges 10/leg
Push Ups 12
Squat with step out 10
Reverse Plank Walks (crab) 30s
Mountain Climbers 30s
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!
If you’re looking to get fit, strong and be able to keep up with your kiddos, check out my How To Get Strong AF E-Book. Full-body workouts perfect for busy moms. This strength training program takes busy moms through basic full-body workouts and slowly builds upon the routines over a twelve-week period to progressively boost strength. These workouts share a few things in common: The difference between these workouts and other at-home workout routines is that these full-body workouts are progressive. Meaning, they build on one another. Every four weeks the workouts change and the exercises are slightly more advanced than they were before. This is crucial to developing strength. Take the thought out of working out and follow a plan. Because being strong isn’t optional when you’re a mom. Grab your copy of the How To Get Strong AF E-Book (when you click on the button a new window will open that will take you to securely process payment) Banded Squat With 3 Second Pause At Bottom 12 reps Bentover Band High Row 12 reps Purple Band Deadlift 10 reps Full Plank With Shoulder Tap 10 reps per arm Quadruped Banded Abductions 15 reps 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! BW Curtsy Lunge 12/leg Banded Feet Elevated Glute Bridge 15 Red Band Quadruped Kickback 12/leg Mini Band Abductions 15/leg Frog Pumps 20 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! Mini Band Squat With Red Band Shoulder Press 10 Red Band Quadruped Kickback 15/leg Seated Band High Row 12 Band Front Raise 10 Plank With Mini Band Step Out 10/leg DB Walking Lunge 8/leg Bentover DB Row 10 DB Step Up 10/leg Tricep Push Ups 12 Deadbug 10/side 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! Kettlebell Deadlift 12 1 Arm Row 10/arm Banded Goblet Squat 12 Plank With Banded Step Outs 10/leg Perform all exercises for the prescribed number of repetitions in order. Rest at the end of the set and repeat for a total of 4 rounds. Walking Db Lunge 10/leg In & Out Squat Jumps 15 Plank Row 8/arm Skips 100 Alternating Oblique Vups 10 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. Staying fit and consistent with your workout doesn’t have to be a time-waster. These full-body workouts are simple but effective. They’ll leave you breathless but feeling awesome. And the best part so that they can be done so quickly! 
At Home Band Workout
The Glute Burner
Red Band Circuit
Quick Dumbbell Circuit
4 Exercise Circuit
Cardio Circuit
Don’t forget to pin these full body at home workouts!
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!
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?
Hi,
Really helpful article. I liked it has to work for you to be effective. Thanks for sharing.
Glad you enjoyed it!