Full-Body Workout at Home

Working out your entire body doesn't require expensive gym memberships or large training spaces. With the right routine, you can perform a powerful full-body workout at home by targeting all major muscle groups in a single session. These at-home workouts help build strength, improve cardiovascular endurance, and support a healthier metabolism. They make every minute count while offering flexibility. 

Our guide breaks down how to do a full-body workout at home, including warm-ups, exercises, and the best equipment for when you’re ready to expand.

How to do a Full-Body Workout at Home

You don’t need the gym to build strength and endurance. Below are some warm-ups and exercises you can do for an impactful full-body home workout that you can always upgrade by adding the right home gym accessories.

Warming-Up Before Your At-Home Full Body Workout

Before starting an at-home workout for a full-body routine, it’s essential to warm up. A proper warm-up improves mobility, increases blood flow, and prevents injury by preparing the muscles and joints for movement.

Try this fast eight-exercise warm-up at home:

• Jumping jacks: 30 seconds
• Bodyweight squats: 15 reps
• Hip circles: 10 rotations each direction
• High knees: 15 reps
• Lunges in place: 10 per leg
• Push-ups: 15 reps
• Arm circles: 20 rotations
• Calf raises: 20 reps

After this warm-up, your body will be ready for a safe, practical training session.

Full Body Home Workout Exercise #1: Bent-Over Rows with Resistance Bands

Beginner-friendly alternative to dumbbell rows

Sets: 3 

Reps: 10–12

Focus: Upper back, lats, rear shoulders, arms, posture muscles

How to do it:

1. Select a looped resistance band that provides moderate tension while still allowing a full range of motion.
2. Step on one end of the band with your feet shoulder-width apart, anchoring it securely to the floor.
3. Grab the free end of the band with both hands using an overhand grip (palms facing downward).
4. Hinge at your hips by pushing them back, keeping your spine neutral and your torso angled forward.
5. Allow your arms to extend while maintaining slight band tension at the bottom thoroughly.
6. Brace your core while retracting your shoulder blades, and then pull the band toward your rib cage by driving your elbows straight back.
7. Pause at the top and squeeze your upper back muscles.
8. Lower your arms slowly back to the starting position, maintaining control and resisting the band tension.
9. Reset your posture and continue for the desired number of reps.

Why this exercise works: This exercise builds strong muscles for better posture to support the spine and balance out pressing workouts like push-ups. The band provides constant tension, improving back strength, shoulder stability, and muscular endurance. 

Full Body Home Workout Exercise #1.5: Dumbbell Rows

Best used after you feel comfortable with the resistance band rows above

Sets: 3–4

Reps: 10–15

Focus: Lats and core.

How to do it: 

1. Stand with your feet shoulder-width apart. Slightly bend both of your knees.
2. Hold a dumbbell in each of your hands, palms facing in.
3. Hinge forward at the hips, and keep your back flat.
4. Pull the dumbbell on your right, back towards your hip to perform a single-arm row. Pull from your elbow joint versus your wrist, like starting a pull-start lawnmower. Stop once your elbow is lined up with your ribs, making a straight line from your shoulder to elbow. Hold the row at the top for a moment.
5. Lower the dumbbell back to your starting position.
6. Switch to the left side and do the same thing.
7. Now, squeeze your shoulder blades together, pulling both arms back towards your hips, elbows parallel to your ribcage, performing a standard back row.

Why it works: This exercise is a great way to start working out your upper body. 

 

Full Body Home Workout Exercise #2: Push-Ups

Sets: 3

Reps: 8–15 (modify on knees if needed)

Focus: Chest, triceps, shoulders, and core

How to do it: Keep your body in a straight line, hands shoulder-width apart, lower chest toward the floor, then push back up.

Why it works: Push-ups adapt to any fitness level and engage both upper-body power and core stability.

Full Body Home Workout Exercise #3: Bulgarian Split Squat

Sets: 3

Reps: 12 per leg

Focus: Glutes, quads, balance, core

How to do it: 

1. Place your right foot on a training bench, about knee height. Bend your knee slightly, and step your left foot about a foot away, so that it's almost straight.
2. Hold medium-weight dumbbells at your shoulders. Bend your left knee, while sitting back. This will make your right knee bend more and nearly touch the floor.
3. Hold the position when your left thigh is parallel to the floor, before standing up again.

Why it works: Adds balance work to a classic leg movement, improving coordination and lower-body strength, while also adding in a good stretch.

Full Body Home Workout Exercise #4: Side-Plank Press

Sets: 2–3

Reps: 10

Focus: Core, shoulders, stability

How to do it: 

1. Start in position with a left-side plank, keeping your left elbow on the floor with your torso and hips staying tight. Have a light dumbbell in front of you.
2. Grasp the dumbbell with your right hand. 
3. Continue pressing your hips up while lifting the dumbbell off the floor and pulling it close to your right pec.
4. Press it toward the ceiling, then return it to the floor.

Why it works: Trains anti-rotational core strength, which improves posture and protects the lower back.

Marcy Pro’s Best Full-Body Workout Machine for Your Home

Building up your strength with bodyweight exercises is a great start, but investing in home gym equipment can take your results to the next level by adding resistance, increasing intensity, and supporting long-term progress. 

If you’re wondering about the best full-body workout machine for home, a versatile Smith Machine or Stack Gym from Marcy Pro is your best bet. If you’re looking for something more compact, our collection of weights and exercise accessories can help get you started on your home fitness journey.

No matter your fitness goals, Marcy Pro has you covered. Check out our full range of home workout gear and start building your best home gym today.

FAQs about doing an at-home workout for your Full Body

How often should I do full-body workouts at home?

Most people benefit from three sessions per week, allowing time for muscle recovery between training days, although beginners should start with two per week.

How long should a full-body home workout take?

A well-structured session lasts 25–45 minutes, depending on intensity and rest time between exercises.

What’s the best full-body workout machine for home?

A Smith Machine or Stack Gym from Marcy Pro offers the most complete training options with safe, adjustable resistance for full-body strength development.