20 routines · 10–45 min
Full Body Workouts at Home
Full body workouts train your legs, push and pull muscles and core in a single session, which makes them the most time-efficient way to get stronger at home. Three sessions a week is enough for steady progress, and every routine below runs on a timer so you never have to plan sets or count reps.
Pick a routine
Choose your equipment and time
Every routine includes a warm-up, a timed circuit and a follow-along timer. Switch the level on the routine page.
Key exercises
Moves you will practice
Each one links to a step-by-step form guide with common mistakes to avoid.
Multi-week plans
Follow a plan
Day-by-day schedules that use these routines and get harder every week.
- 7days
7-Day Home Workout Plan for Beginners
5×/week · 15 min · No Equipment
- 30days
30-Day Ab Challenge
6×/week · 10–20 min · No Equipment
- 30days
30-Day Full Body Workout Challenge
6×/week · 15–30 min · No Equipment
- 28days
4-Week Beginner Home Workout Plan
5×/week · 10–20 min · No Equipment
- 28days
4-Week Resistance Band Workout Plan
5×/week · 15–30 min · Resistance Bands
- 28days
4-Week Kettlebell Workout Plan
5×/week · 15–30 min · Kettlebell
FAQ
Full Body Workouts at Home: common questions
How often should I do a full body workout?
Aim for 3 times a week on non-consecutive days. Move up a level once the current one feels easy.
How long should a full body workout be?
Every full body workout here comes in 10 to 45 minutes versions. Short sessions done consistently beat occasional long ones, so pick the length you can repeat.
Do I need equipment for a full body workout at home?
No. Every full body workout has a no-equipment version, and there are also versions for dumbbells, resistance bands, kettlebell if you want to add load.