Full-Body Home Workout Routine

19 items · Health · Medium difficulty · 45 min

45-minute no-equipment full-body workout you can do at home.

• Do a 5-minute dynamic warm-up

  Include light cardio and joint movements.

• Do 30 seconds of arm circles

  Forward and backward; start small and increase range.

• Do 30 seconds of leg swings per leg

  Front-to-back swings; hold a support if needed.

• Do 30 seconds of hip circles

  Rotate each direction to loosen hips.

• Do 3 sets of push-ups (8-12 reps)

  Drop to knees to modify or reduce reps.

• Perform 3 sets of chair dips (10-15 reps)

  Use a stable chair; keep shoulders down and back.

• Do 3 sets of pike push-ups (8-12 reps)

  Raise hips high to emphasize shoulders; bend elbows under control.

• Do 3 sets of bodyweight squats (15-20 reps)

  Push hips back, keep chest up, knees tracking toes.

• Perform 3 sets of walking lunges (10-12 reps per leg)

  Step far enough so front knee stays behind toes.

• Do 3 sets of glute bridges (15-20 reps)

  Squeeze glutes at the top; avoid overextending the lower back.

• Hold plank for 3 sets (45-60 seconds)

  Keep a straight line from head to heels; breathe steadily.

• Hold side plank each side for 30-45 seconds

  Stack hips and avoid sagging; modify on the knee if needed.

• Do 3 sets of bicycle crunches (20 reps per set)

  Twist from the torso; move with control, not speed.

• Complete 3 rounds of 45-second cardio bursts, 15s rest

  Use jumping jacks, burpees or mountain climbers; scale intensity.

• Do a 5-minute cool-down with static stretches

  Slow the heart rate and breathe deeply during stretches.

• Hold hamstring stretch 30-45 sec per leg

  Keep a soft knee and hinge from the hips.

• Hold quadriceps stretch 30-45 sec per leg

  Pull ankle gently, keep knees close and hips level.

• Hold chest opener stretch 30-45 seconds

  Clasp hands behind back and lift chest to open shoulders.

• Practice 2 minutes of deep breathing and recovery

  Try inhale 4s, hold 4s, exhale 6s to calm the nervous system.

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