How to Get a Full-Body Workout at Home

At-home exercises that require no equipment can be a super easy and convenient way of fitting in a workout without having to hit the gym. You'll save time by not traveling or waiting for machines. You'll save money by not paying for expensive gym fees or equipment. You'll be able to workout at any time of the day, and in the privacy of your own home so there's no feeling self-conscious. And, you can go at your own pace, since there's no pressure to keep up with others around you.

Here are four easy moves to get you started:

Start with a warmup: Do a warmup routine for at least five to ten minutes. This can include brisk walking, jogging on the spot, or movements that work your legs, arms, and other muscle groups. Then, try these four basic moves.



Works the lower body: quadriceps, hamstrings, glutes, calves.

  1. Start by standing up tall, feet shoulder-width apart.
  2. Step forward with your right foot, and lower your hips toward the floor until your right leg is at a 90-degree angle and your left knee is parallel to the ground. Make sure your front knee doesn't go beyond your toes.
  3. Lengthen your spine to keep your torso upright.
  4. Hold this position for five seconds or longer.
  5. Step your right foot back to meet your left, and repeat this moment with your left leg.

Repeat 10 to 12 times, then rest briefly and do another set.

Squat to Overhead Raise

squat to overhead press

Works lower and upper body: glutes and leg muscles, core, back, shoulders, triceps.

  1. Stand with your feet slightly wider than your hips and your arms alongside your body.
  2. Slowly lower your hips down into a squat position.
  3. Press up to come back into standing and raise your arms overhead.
  4. Return to the starting position.
  5. Do 1-3 sets of 8-12 repetitions.

Note: Start off by raising your arms overhead without any weight. Once you can do this exercise with good form, you can add light dumbbells and increase the weight as you build strength.



Works upper body: core strength and stability, back, chest, shoulders.

  1. Rest on your forearms and toes only, keeping your body in a straight line with your buttocks clenched and your abdominal muscles engaged.
  2. Make sure your back is flat and you are in one, long line.
  3. Try to hold this position for 30 seconds. If that's too hard, start with 20 seconds.
  4. As you gain strength, try to hold the plank for one minute or longer.

Note: You can be on your knees instead of your toes.



Works upper body: chest muscles (pectorals), shoulder muscles, triceps, abdominals.

  1. Start in a plank position with palms directly under shoulders.
  2. Keeping your back flat and bracing your core, lower your body by bending your elbows until your chest almost touches the floor.
  3. Immediately push your body back up to the starting plank position.
  4. Repeat 8-12 times. Start with 1-2 sets, and build up to 3 sets as you get stronger.

Note: You can be on your knees instead of your toes.

Try incorporating these exercises into your daily routine. You'll feel better, both physically and emotionally!