Full body training at home

In today’s fast-paced world, finding time to hit the gym can be challenging. However, that shouldn’t be an excuse to neglect your fitness goals. Full body training at home offers a convenient and effective way to stay fit and healthy without the need for expensive gym memberships or fancy equipment. We will explore the benefits of full body workouts, how to design an efficient home workout routine, and some essential exercises to get you started.

What does a full body training mean?

Full body training, also known as full body workouts, refers to a type of exercise routine that targets multiple muscle groups in a single session. Unlike split routines where you focus on specific muscle groups on different days, full body training involves working all major muscle groups during each workout. This comprehensive approach allows you to engage your upper body, lower body, and core in one session, providing numerous benefits for overall fitness and strength development.

A typical full body training session includes exercises that work on various muscle groups, including but not limited to:

  1. Upper body: Chest, shoulders, back, biceps, and triceps.
  2. Lower body: Quadriceps, hamstrings, glutes, and calves.
  3. Core: Abdominal muscles and lower back.

Full body workouts are known for their efficiency and effectiveness in improving cardiovascular fitness, muscular strength, endurance, and flexibility. They are a popular choice for individuals with limited time for exercise, as they offer the advantage of working the entire body in a shorter period compared to split routines.

Additionally, full body training is beneficial for beginners or those returning to exercise after a break because it allows for a balanced muscle development and minimizes the risk of overtraining specific muscle groups.

These workouts can be tailored to suit individual fitness levels, and they can be performed using bodyweight exercises, free weights, resistance bands, or a combination of different equipment based on personal preferences and available resources.

Overall, full body training is a versatile and effective way to stay fit and achieve overall strength and health goals without the need for complicated routines or excessive time commitments.

The benefits of a full body training

  1. Time efficiency: Full body workouts target multiple muscle groups simultaneously, saving you time by condensing your workout into a single session.
  2. Increased caloric burn: Engaging multiple muscles in a single session can lead to a higher caloric expenditure, making full body training a great option for weight loss and maintenance.
  3. Balanced muscle development: By working various muscle groups together, you can achieve a balanced physique and reduce the risk of muscle imbalances and injuries.
  4. Enhanced functional strength: Full body exercises mimic real-life movements, improving your overall functional strength and making daily activities easier.
  5. Minimal equipment needed: Most full body exercises can be done with minimal or no equipment, allowing you to workout at home without investing in expensive gym gear.

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The most effective full body exercises

Performing a full body workout at home can be highly effective in improving your overall fitness and strength. Below are some of the most effective full body exercises that you can do at home, targeting major muscle groups and providing a balanced workout:

Bodyweight squats

Targets: Quadriceps, hamstrings, glutes, and core.

How to do it: Stand with feet shoulder-width apart, lower yourself by bending your knees and pushing your hips back as if sitting in a chair. Keep your chest up and back straight. Return to the starting position by pushing through your heels.


Targets: Chest, shoulders, triceps, and core.

How to do it: Start in a plank position with hands shoulder-width apart. Lower your chest towards the floor while keeping your body in a straight line, then push back up to the starting position.

Bodyweight lunges

Targets: Quadriceps, hamstrings, glutes, and core.

How to do it: Step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Push back up to the starting position and switch legs.


Targets: Core muscles, including the abs and lower back.

How to do it: Assume a push-up position but with your weight resting on your forearms. Keep your body in a straight line from head to heels, engaging your core muscles. Hold this position for the desired duration.


Targets: Full body, including cardiovascular system.

How to do it: Start from a standing position, then drop into a squat, place your hands on the floor, and kick your feet back to assume a plank position. Perform a push-up, then jump your feet back to the squat position, and explosively jump up.

Glute bridges

Targets: Glutes, hamstrings, and lower back.

How to do it: Lie on your back with knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes at the top, and then lower back down.


Targets: Lower back, glutes, and posterior chain.

How to do it: Lie face down on the floor, extend your arms forward, and lift your arms, chest, and legs off the ground simultaneously. Hold for a few seconds and then lower back down.

Tricep dips

Targets: Triceps, shoulders, and chest.

How to do it: Place your hands on a stable surface behind you, fingers pointing forward. Lower your body by bending your arms and then push back up to the starting position.

Train your full body with Fit at Home!

Do you want to train your full body easily from the comfort of your home? Look no further than Fit at Home! With our Bodyweight & Fit workouts, you can work your entire body using just your body weight. This workout is an effective type of strength training using only your body weight for resistance. A full bodyworkout to shape your body. Anna will help you burn those calories during the workout.

But that’s not all! We offer a wide range of workouts tailored to different goals. Whether you’re looking to stay fit during pregnancy, get your kids moving, find inner peace through meditation, lose weight, or achieve any other fitness objective, Fit at Home has got you covered.

Our team of professional trainers will provide you with the guidance and support you need to reach your goals. It’s time to make your home your ultimate fitness sanctuary!

Join Fit at Home today and embark on a journey of fun, challenging, and rewarding workouts, all from the comfort of your own space. Your dream body and fitness aspirations are within reach, and we’re here to help you every step of the way. Let’s get fit and have a blast while doing it!

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