You want to stay fit, build strength, or even burn some calories, but the gym doesn’t fit your busy schedule.
Feeling stuck?The good news is you don’t need fancy equipment or a pricey gym membership to achieve your fitness goals. Your bodyweight and home items can be an incredibly effective tool for getting a great workout.
In this post, we’ll walk you through beginner-friendly full-body workout routines that’ll make you feel like a gym pro in no time.
I have also added a workout plan for intermediate and advanced fitness levels to follow after you conquer the beginner routine.
3-Day Full-Body Workout Plan
Day 1: Strength & Stability
- Bodyweight Squats — 3 sets of 12 reps
- Push-Ups (Knee or Standard) — 3 sets of 10–12 reps
- Dumbbell Rows — 3 sets of 12 reps per side
- Glute Bridges — 3 sets of 15 reps
- Plank — 3 sets of 20–30 seconds
Day 2: Cardio & Core
- Jumping Jacks — 3 sets of 30 seconds
- Dumbbell Deadlifts (Lightweight) — 3 sets of 12 reps
- Russian Twists — 3 sets of 15 reps per side
- Mountain Climbers — 3 sets of 30 seconds
- Bicycle Crunches — 3 sets of 15 reps per side
Day 3: Full Body Conditioning
- Lunges — 3 sets of 12 reps per leg
- Incline Push-Ups (on a chair or bench) — 3 sets of 12 reps
- Dumbbell Shoulder Press — 3 sets of 12 reps
- Standing Calf Raises — 3 sets of 20 reps
- Dead Bug — 3 sets of 15 reps per side
4-Day Full-Body Workout Routine
Day 1: Full Body Strength
- Bodyweight Squats — 3 sets of 12 reps
- Push-Ups (Knee or Standard) — 3 sets of 10 reps
- Dumbbell Rows — 3 sets of 10 reps per side
- Glute Bridges — 3 sets of 15 reps
- Plank — 3 sets of 20 seconds
Day 2: Full Body Cardio & Endurance
- Jumping Jacks — 3 sets of 30 seconds
- Alternating Reverse Lunges — 3 sets of 12 reps per leg
- Incline Push-Ups (on a chair or elevated surface) — 3 sets of 12 reps
- Standing Dumbbell Shoulder Press — 3 sets of 10 reps
- Mountain Climbers — 3 sets of 30 seconds
Day 3: Full Body Power & Core
- Goblet Squats (hold one dumbbell) — 3 sets of 12 reps
- Bicep Curls — 3 sets of 12 reps (use water bottles if needed)
- Tricep Dips (use a chair) — 3 sets of 10 reps
- Russian Twists — 3 sets of 15 reps per side
- Bicycle Crunches — 3 sets of 15 reps per side
Day 4: Full Body Mobility & Balance
- Bodyweight Lunges — 3 sets of 12 reps per leg
- Superman Hold — 3 sets of 20 seconds
- Incline Push-Ups — 3 sets of 12 reps
- Dead Bug — 3 sets of 12 reps per side
- Calf Raises — 3 sets of 20 reps
Try this Beginner Calisthenics Workout Plan
5-Day Full Body At-Home Plan
Day 1: Full Body Basics
- Bodyweight Squats — 3 sets of 12 reps
- Push-Ups (Knee or Standard) — 3 sets of 10 reps
- Dumbbell Rows — 3 sets of 10 reps per side
- Glute Bridges — 3 sets of 15 reps
- Plank — 3 sets of 20 seconds
Day 2: Full Body Cardio & Core
- Jumping Jacks — 3 sets of 30 seconds
- Reverse Lunges — 3 sets of 12 reps per leg
- Mountain Climbers — 3 sets of 30 seconds
- Bicycle Crunches — 3 sets of 15 reps per side
- Russian Twists — 3 sets of 15 reps per side
Day 3: Full Body Strength
- Goblet Squats (hold one dumbbell) — 3 sets of 12 reps
- Incline Push-Ups (on a chair or bench) — 3 sets of 12 reps
- Standing Dumbbell Shoulder Press — 3 sets of 10 reps
- Standing Calf Raises — 3 sets of 20 reps
- Dead Bug — 3 sets of 12 reps per side
Day 4: Full Body Conditioning
- Bodyweight Lunges — 3 sets of 12 reps per leg
- Tricep Dips (on a chair) — 3 sets of 10 reps
- Dumbbell Bicep Curls — 3 sets of 12 reps
- Standing Dumbbell Side Raises — 3 sets of 10 reps
- Superman Hold — 3 sets of 20 seconds
Day 5: Full Body Mobility & Core Focus
- Bodyweight Step-Ups (on a chair or step) — 3 sets of 12 reps per leg
- Incline Push-Ups — 3 sets of 12 reps
- Bird Dog — 3 sets of 15 reps per side
- Side Plank (Knee or Standard) — 3 sets of 15 seconds per side
- Child’s Pose Stretch — 3 sets of 20 seconds
Beginner At-Home Full Body Workout Routine
We have a beginner-friendly home workout plan for you. This at-home routine includes various bodyweight exercises to help you start your fitness journey without fancy equipment.
Upper Body
- Knee Push-ups: 3 sets of 8–10 reps, with 60 seconds rest.
- Chair Dips: 3 sets of 8–10 reps, with 60 seconds rest.
- Knee Plank: 3 sets of 20 seconds, with 30 seconds rest.
- Superman: 3 sets of 8–10 reps, with 60 seconds rest.
- Russian Twists: 3 sets of 8–10 reps, with 60 seconds rest.
Lower Body
- Squats: 3 sets of 10–12 reps, with 60 seconds rest.
- Lunges: 3 sets of 10 reps per leg, with 60 seconds rest.
- Glute Bridges: 3 sets of 10–12 reps, with 60 seconds rest.
- Calf Raises: 3 sets of 12–15 reps, with 60 seconds rest.
Full Body
- Knee Push-ups: 3 sets of 10–12 reps, with 60–90 seconds rest.
- Step Ups: 3–4 sets of 8–10 reps, with 60–90 seconds rest.
- Shoulder Circles: 3 sets of 10–12 reps, with 60 seconds rest.
- Plank: 3 sets of 20–30 seconds, with 60 seconds rest.
- Bird Dog: 3 sets of 10–12 reps, with 60 seconds rest.
- Knee Diamond Push-ups: 3 sets of 8–10 reps, with 60 seconds rest.
How To Design You Own Full Body Workout Plan
Fitness and health do not necessarily require a gym membership or fancy equipment. With the right set of exercises, you can create an effective full-body workout right in the comfort of your home.
Whether you're pressed for time, on a budget, or simply prefer exercising privately, here’s a list of strategies and exercises that cater to all fitness levels.
1. Design Your Workout Routine
Before you begin exercising, plan out your workout routine. A balanced full-body workout typically includes exercises that target all major muscle groups.
You should include a mix of cardio, strength, flexibility, and balance exercises.
Commit to a schedule, such as working out for 30-45 minutes three to five times weekly.
2. Warm-Up
Starting your workout with a warm-up is crucial to prevent injuries and prepare your body for more intense activity.
Spend 5-10 minutes doing light aerobic exercises like jogging in place, jumping jacks, or dynamic stretching exercises such as leg swings and arm circles.
3. Bodyweight Exercises
Bodyweight exercises are great for strength training without equipment. Here are a few effective ones:
- Squats
- Push-Ups
- Planks
- Lunges
4. Cardiovascular Exercises
To keep your heart healthy and to burn calories, include cardio exercises in your routine:
- Jump Rope
- High Knees
- Burpees
5. Core Strengthening Exercises
A strong core is vital for overall stability and strength. Here are several exercises that target the core muscles:
- Sit-Ups
- Bicycle Crunches
- Russian Twists
6. Cool Down and Stretch
After your workout, it's important to gradually cool down to bring your heart rate back to normal.
Spend at least 5-10 minutes doing gentle stretching to help relax your muscles and improve flexibility.
7. Consistency is Key
When starting a home workout regime, consistency is more important than intensity. Try to stick to your workout schedule and make it a habit.
Even short workout sessions on busy days can contribute significantly to your overall fitness.
8. Stay Hydrated and Eat Healthily
Drinking plenty of water is crucial, especially if you're sweating out during workouts.
Also, fuel your body with nutritious foods that provide the energy you need to perform and recover from your exercises.
9. Monitor Your Progress
Track your workouts and any improvements in your fitness level.
Monitoring progress can boost your motivation and help you adjust your workout plan as necessary.
10. Get Adequate Rest
Get adequate rest to allow your body to recover. Sleeping well directly affects your physical and mental health, which in turn impacts your fitness progress and energy levels for workouts.
Implementing these home-based workout tips will help you maintain a balanced, full-body regimen that enhances your strength, flexibility, and endurance without stepping into a gym.
As with any new exercise program, consult with a healthcare provider to ensure that these activities are appropriate for your health status.