If you’re looking for a full body workout at home that actually delivers results, you’re not alone. With tighter schedules and limited access to gyms, many are turning to smarter, sustainable ways to stay fit right in their living rooms. At PeakTrain, we believe your fitness shouldn’t depend on equipment or location. It should depend on intention, structure, and a routine built just for you.
Below, we’ll dive into seven powerful routines you can do from home. Each targets multiple muscle groups, enhances strength, builds endurance, and suits beginners and busy professionals alike.
Why Full Body Workouts at Home Work
A full body workout activates all your major muscle groups in a single session. That means you burn more calories, engage more muscles, and get more out of each workout—especially when time and space are limited.
Training from home comes with big wins:
- No commute: Save time and energy.
- Minimal equipment: Most routines use just your bodyweight.
- Flexible scheduling: Fit workouts into any part of your day.
What Makes a Great Home Fitness Routine
Not all home workouts are created equal. A good home fitness routine should:
- Include both strength and cardio movements
- Require little to no equipment
- Be adaptable to different fitness levels
- Target major muscle groups evenly
At PeakTrain, every program is built around these principles. Let’s look at 7 effective routines you can do today.
1. Beginner Full Body Workout (No Equipment)
Duration: 15–20 minutes
Equipment: None
This is where it all starts. If you’re new to working out or restarting your journey, this is the ideal full body workout at home.
Routine:
- Bodyweight Squats – 3 sets of 12 reps
- Incline Push-Ups (use a couch or wall) – 3 sets of 10 reps
- Glute Bridges – 3 sets of 15 reps
- Bird Dogs – 3 sets of 10 reps each side
- Standing Knee Raises – 2 minutes total
This routine strengthens your legs, core, glutes, and upper body without overwhelming your system.
2. Fat-Burning HIIT Circuit
Duration: 20 minutes
Equipment: Just a mat (optional)
High-Intensity Interval Training (HIIT) is perfect for home workout plans focused on fat loss and cardiovascular health.
Routine (Repeat for 3–4 rounds):
- Jump Squats – 40 sec work / 20 sec rest
- Mountain Climbers – 40/20
- Push-Ups – 40/20
- Plank Shoulder Taps – 40/20
- Jumping Jacks – 40/20
This is a sweat-dripping session that revs your metabolism long after you’re done.
3. Core & Stability Challenge
Duration: 15 minutes
Equipment: None
Your core powers every movement. Building it will improve posture, reduce injury risk, and enhance all other workouts.
Routine:
- Plank – 45 seconds
- Bicycle Crunches – 20 reps
- Side Plank (each side) – 30 seconds
- Dead Bug – 12 reps each side
- Superman Hold – 30 seconds
Try two to three rounds. You’ll build serious core strength over time.
4. Strength Builder: Lower Body Focus
Duration: 25 minutes
Equipment: Optional backpack or water bottles
Your lower body holds the biggest muscles in your body. Strengthening them gives you power and boosts your metabolism.
Routine:
- Bulgarian Split Squats – 3 sets of 10 reps per leg
- Wall Sit – 45 seconds
- Glute Bridges with Single Leg Lift – 3 sets of 10 reps
- Calf Raises – 20 reps
- Step-Ups (use a stair or low surface) – 3 sets of 12 reps per leg
Add a backpack with books for resistance as you progress.
5. Upper Body Strength Without Weights
Duration: 20 minutes
Equipment: None
Build chest, back, arms, and shoulders without a single dumbbell. This bodyweight workout hits it all.
Routine:
- Standard Push-Ups – 3 sets of 10–15 reps
- Tricep Dips (on a chair) – 3 sets of 12
- Pike Push-Ups – 3 sets of 8–10 reps
- Superman Pulls – 3 sets of 15
- Arm Circles – 1 minute forward + 1 minute backward
This full body workout at home builds real upper-body definition over time.
6. 30-Minute Total Body Burner
Duration: 30 minutes
Equipment: Mat
Want a longer, balanced session? This plan combines cardio bursts, strength sets, and core work—all in one routine.
Routine (2–3 rounds):
- Jumping Jacks – 1 min
- Squat to Knee Drive – 12 reps each side
- Push-Ups – 10–12 reps
- Sit-Ups – 20 reps
- Plank to Downward Dog – 10 reps
- Jump Lunges – 12 reps each leg
- High Knees – 1 minute
Your entire body gets fired up. Perfect for weekends or when you want that full training feel.
7. Recovery & Flexibility Flow
Duration: 15–20 minutes
Equipment: Yoga mat or towel
Recovery is part of the process. This flow restores your joints, opens tight muscles, and improves circulation.
Routine:
- Cat-Cow – 60 seconds
- Downward Dog – 1 min
- Lunge with Twist – 30 sec per side
- Seated Forward Fold – 1 min
- Supine Figure Four Stretch – 1 min per side
- Breathing in Child’s Pose – 2 min
Doing this once or twice weekly will keep you mobile and injury-free.
How to Turn These Into a Weekly Workout Plan
You don’t have to do all seven in a week. Start with 3–4 routines and rotate. Here’s a simple example:
Sample 5-Day Home Workout Plan:
- Day 1: Beginner Full Body + Core Challenge
- Day 2: Rest or Recovery Flow
- Day 3: Fat-Burning HIIT
- Day 4: Upper Body + Core
- Day 5: Lower Body Focus
- Weekend: Recovery or Repeat Your Favorite
PeakTrain’s personalized training helps you build a smart, rotating structure based on your schedule and energy levels.
Results Without Equipment: Why It Works
Bodyweight exercises are more than just convenient. They improve balance, engage stabilizer muscles, and offer scalable difficulty.
By progressively increasing reps, intensity, or reducing rest time, you can get stronger, leaner, and more athletic—no equipment needed.
Want Personalized Coaching From Home?
These routines are a great place to begin. But real transformation comes from consistency, accountability, and personalization. That’s where PeakTrain steps in.
Our expert coaches design your plan based on your fitness level, goals, and time. With the PeakTrain Fitness App, you get:
- A home fitness routine built for you
- Video-guided workouts tailored to your level
- Weekly progress tracking and feedback
- Coach support via in-app messaging
Whether you’re after fat loss, strength, or total body transformation—our Personal Training approach ensures you get there without guessing.
Start Your Full Body Workout at Home With PeakTrain
You don’t need a gym or expensive gear to get in shape. You need direction, support, and a system that works. These 7 full body workout at home routines are a great place to begin.
At PeakTrain, we help you train smart, stay consistent, and unlock your potential—right from home.
Ready to start your transformation?
Apply now for your personalized coaching plan and experience real results that last.