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!

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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 make shift gym or with no equipment at all that are 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.

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 “mamabear15” 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!

 

At Home Band Workout

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!

 

The Glute Burner

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!

Red Band Circuit

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

 

Quick Dumbbell Circuit

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!

 

4 Exercise Circuit

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.

 

Cardio Circuit

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.

 

Don’t forget to pin these full body at home workouts!

Staying fit and consistent to your workout doesn’t have to be a time waster. These full body at home 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!