Discover An Effective Full-Body Workout You Can Do At Home
A lot of people love the idea of working out at home for a variety of reasons. It could be the cost of the gym, the time or distance to get there and back, or simply not wanting to work out in front of total strangers. But many don’t think they can get a great workout at home. Or at least not without a lot of space or lots of fancy and expensive equipment.
Thankfully, this isn’t the case. You can get a full-body workout done at home and it doesn’t matter what your goal is. Whether it’s improved conditioning and fat loss, or building strength and muscle mass, a good full-body workout you can do at home will get the job done.
It’s true that the equipment you purchase will be affected by your budget and the space available but this doesn’t have to stop you from getting started. In fact, you can do a full-body workout at home without any equipment at all.
For this article, let’s assume you are able to have some basic equipment at home. There will also be a full-body workout you can do at home that doesn’t require any equipment at all.
You can get a quality workout for the entire body with something as simple as bodyweight exercises. To really make them effective though, you’ll at least want a piece of equipment for pull-ups and chin-ups. You can purchase a very simple pull up bar that fits in a doorway for about $30.
Another great option for a good full-body workout is a kettlebell. Kettlebells provide almost unlimited options in terms of exercises and they can be used for different goals from conditioning to fat loss to strength and muscle building depending on the style of the work out you use.
A simple barbell with free weights is also a fantastic option. Dumbbells are also fantastic, but you’ll probably want a few sets of them and plenty of free weights so you don’t have to take the time to change them for different exercises during your workout.
As you can see, it doesn’t require a lot of fancy equipment or a lot of space. Another great thing about the options mentioned is you can start with one and you’ll be able to train using full-body workouts. You can also add other options over time. Finally, none of them require much in the way of space and can be stored out of the way in a closet or under a bed if you want.
If you’re going to perform full-body workouts you’ll want to take a day of rest in between so if you train on Monday, you’ll rest on Tuesday and train again on Wednesday and so on. Keep in mind, you can still be active on your rest days and perform some sort of cardio, such as walking or riding a bike. Or playing a sport like tennis, if that’s something you enjoy. But don’t perform full-body resistance training two days in a row. You need to give your muscles time to rest and recover so they come back stronger for the next workout.
Here’s a sample full-body workout assuming you have a barbell with free weights and a bench to do the bench press.
For each exercise, you’ll perform two sets and rest one to two minutes between sets. Use a weight that allows you to get 8 to 10 repetitions. When you can get at least 10 repetitions in each set, add a little weight at the next workout.
The exception is the squat. You’ll perform the bodyweight squat for 100 repetitions. Rest whenever you need to and keep track of the time it takes to get to 100. At your next workout, try and beat that time.
- Body Weight Squats x 100 reps
- Barbell Deadlift 2 sets x 8 – 10 reps
- Stiff-Legged Deadlift 2 sets x 8 – 10 reps
- Barbell Bench Press 2 sets x 8 – 10 reps
- Barbell Bent Over Row 2 sets x 8 – 10 reps
- Barbell Shoulder Press 2 sets x 8 – 10 reps
- Barbell Curl 2 sets x 8 – 10 reps
- Barbell Close Grip Bench Press 2 sets x 8 – 10 reps
If you only have a barbell and no bench for the bench press, you can do push-ups instead. Perform the push-ups in the same way you performed the bodyweight squats.
Do this full-body workout every other day. If that gets tough, go to only three days per week, such as Monday, Wednesday and Friday and take the entire weekend off.
Here’s another full-body workout you can do at home that uses bodyweight exercises and a kettlebell. This workout will be a little different. First, you’ll perform 200 bodyweight squats and 100 push-ups for time. Each set you do has to have twice as many squats as push-ups before taking a break.
For example, if you do 20 squats, you then do 10 push-ups. Continue until you hit 200 squats and 100 push-ups. Keep track of your time.
Then take a 3 minute rest before performing kettlebell snatches, as many reps as possible in five minutes. Rest when you need to. Alternate hands. For example, do five reps with the right hand and then five reps with the left hand then go back to the right hand, or take a brief rest.
That’s it! It’s a lot tougher than you might think. If you’re truly a beginner or really out of shape, you can start with a smaller number of squats and push-ups such as 100 squats and 50 push-ups.
You can also combine these workouts. Take the first barbell workout and call that workout 1. Then the kettlebell bodyweight workout is workout 2.
A week of home workouts could look like this:
- Monday – Workout 1
- Tuesday – Rest
- Wednesday – Workout 2
- Thursday – Rest
- Friday – Workout 1
- Saturday – Rest
- Sunday – Rest
For the next week, reverse the order. You would get each workout done three times in two week period.
It’s easy to get a good, intense, full-body workout at home with minimal equipment. You should give it a try!