How to Achieve a Full Body Workout At Home

If you’re unable to go to the gym or don’t have enough time to exercise, you’re in luck! The key to success is having some space in your home, some household equipment, and a little bit of time to dedicate to a quick workout. If you have additional exercise equipment available or more time to spare, you can benefit even further with these quick at-home workouts.

To reap benefits from exercise, it is recommended to follow the guidelines provided by The American College of Sports Medicine.¹ We should attain at least:

• 2 days/week of resistance training (to increase muscle strength)
• 150 minutes/week of aerobic training (to increase heart strength and endurance)

Below you’ll find a full body at-home workout incorporating both upper and lower body strengthening along with aerobic exercises. These exercises can help to increase strength and endurance in the provided muscle groups. As always, consult with your doctor before you begin any new exercise program.

Upper Body Strengthening Workout (10-20 minutes):

Wall Push Ups

• 2-4 sets, 30sec of reps, 30 sec rest (2-4 minutes)
• Targets: Chest and Triceps Brachii (Back of arm)

1. Start by leaning forward with hands on a wall at chest level with feet 2-4 feet behind the wall (to advance this exercise, perform on ground on hands and knees/feet with back flat and body completely in line)
2. Aim to keep your elbows at a 45 degree angle away from rib cage
3. Slowly bend your elbows and lean forward as far as you can tolerate, then push through your hands straightening your elbows completely (feel your chest muscles squeezing)
4. Repeat for 30 seconds

Bicep Curls

• 2-4 sets 30sec of reps each arm, no rest period (2-4 minutes)
• Targets: Biceps Brachii (Front of arms)

1. Grab heavy soup cans/laundry detergent/dumbbells with arms straight
2. Bend elbows fully squeezing biceps
3. Slowly lower hands back to starting position

Overhead Tricep Extension

• 30sec of reps each arm, no rest period (2-4 minutes)
• Targets: Triceps Brachii (Back of arms)

1. Grab heavy soup cans/laundry detergent/dumbbells and place overhead
2. Slowly lower weight as low as you can
3. Straighten arm up in arm, squeezing triceps

Lower Body Strengthening Workout (10-20 minutes):

Squats

• 2-4 sets, 30sec of reps, 30 sec rest (2-4 minutes)
• Targets: Quadriceps (Front of thigh) and Glutes (Buttocks)

1. Start by standing with feet at or just greater than shoulder width apart with toes slightly pointed outward (hold onto weights to advance this exercise)
2. Hinge at the hips extending your buttocks out like you’re about to sit down
3. Lower yourself as far down as you can while keeping your back straight and chest up
4. Return to starting position
5. Repeat for 30 seconds

Deadlift

• 2-4 sets, 30sec of reps, 30 sec rest (2-4 minutes)
• Targets: Hamstrings (Back of thigh), Glutes, and Low Back

1. Start by standing with feet at or just greater than shoulder width apart (hold onto weights to advance this exercise)
2. Squeeze your abdominal muscles to protect your back, extend your buttocks out, and rotate your hips forward
3. Keep back straight with slight bend in your knees, reaching as far down as you can with a straight back (you should feel a strong pull in the back of your legs, only a mild pull at the low back)
4. Return to start position
5. Repeat for 30 seconds

Side-Lying Leg Lift

• Up 2-4 sets, 30sec of reps, 30 sec rest (2-4 minutes)
• Targets: Hip stabilizers on the side of your hip (trust us, this is important!)

1. Lie on your side with bottom leg bent and top leg straight in line with your body
2. Try to make your top leg as long as you can by reaching far out as if you are trying to touch something with your heel (this will help you feel your hip muscles more)
3. Lift your top leg 12 inches in the air while keeping it long and in line with your body
4. Slowly return back to starting position
5. Repeat for 30 seconds, repeat on other side

Heel Raises

• 2-4 sets, 30sec of reps, 30 sec rest (2-4 minutes)
• Targets: Calves

1. Hold onto a wall/table gently
2. Lift up onto your toes
3. Slowly lower yourself back to starting position (perform off of stairs to advance this exercise)
4. Repeat for 30 seconds

Planks

• 2-4 sets, 30sec of reps, 30 sec rest (2-4 minutes)
• Targets: Core (Abs, Back, Hips, Shoulders)

1. Start on your elbows and knees with back straight (go up on toes to advance this exercise)
2. Squeeze your abs and buttocks muscles while keeping your entire body in line. Be sure your lower back and neck are NOT sagging)
3. Hold for 30 sec, then rest
4. Repeat

Aerobic Training Workout (10-20 minutes):

Marching in Place

• 2-4 sets, 30sec of reps, 30 sec rest (2-4 minutes)

1. Lift up opposite knee and opposite arm at the same time while keeping your abs engaged to prevent any back sagging
2. Repeat with opposite side (increase pace as tolerated to advance)
3. Continue for 30 seconds

Standing Xs (Jumping Jacks)

• 2-4 sets, 30sec of reps, 30 sec rest (2-4 minutes)

1. Start by standing with arms together and feet together
2. Stand on one foot and quickly lift arms up and spread legs one at a time to make an “X” as fast as you can (jump into this position as a traditional jumping jack would be performed to advance)
3. Return to starting position
4. Alternate between right and left foot to make an “X” (if you jump into this position, you can continue via traditional jumping jack)
5. Repeat for 30 seconds

Stair Step-Ups

• 2-4 sets, 30sec of reps, 30 sec rest (2-4 minutes)

1. Start by facing a step of any height (increase height to advance this exercise)
2. Step up with left leg and follow with the right leg (increase pace to advance this exercise)
3. Step down with the left leg and follow with the right leg
4. Repeat for 30 seconds
5. The next set, step up with the right leg and follow with the left leg
6. Step down with the right leg and follow with the left leg
7. Repeat for 30 seconds

Full Body Floor to Stand

• 2-4 sets, 30sec of reps, 30 sec rest (2-4 minutes)

1. Start by standing comfortably
2. As fast and as safely as you can, lower yourself down to the ground lying on your back
3. Return to standing as fast and as safely as you can
4. Repeat for 30 seconds

Standing Butt Kicks

• 2-4 sets, 30sec of reps, 30 sec rest (2-4 minutes)

1. Start by standing in an athletic position
2. Shift weight and stand on right leg while bending the left leg as if you were trying to kick your butt
3. Lower left leg and shift weight onto left leg while bending the right leg as if you were trying to kick your butt with that leg (jump into these positions as if you were running in place to advance)
4. Repeat for 30 seconds

If you find yourself having pain with any of these exercises, Athletico can help! Schedule a free assessment at a local Athletico clinic where our experts will take a look at your condition at no cost. We’ll provide treatment recommendations which may include starting physical therapy right away. Free assessments are available in-clinic and virtually through our Telehealth platform.

Request a Free Assessment

*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.

The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.

Source:

1. (U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. Washington, DC: U.S. Department of Health and Human Services; 2018.)