full body workout at home

60-Minutes Full Body Home Workout (No Equipment)

Here’s a 60-minutes Full body home workout plan. You don’t need any gym equipment now you can do easily workout at home.

11 Best Full body home workouts:

So here are some full body home workout that you can easily perform at home to stay fit and healthy.

1. The Warm-Up: Jumping Jack / Skipping Rope (3×50)

Star jumps also known as jumping jacks. This exercise gets your blood flowing and your heart rate up. Try jumping jacks to burn calories and lose weight.

Jumping Jack - full body home workout
Jumping Jack

How to perform-

  • Stand with your feet together and hands at sides.
  • Start jumping keeping your feet wider than hip-width apart
  • Bring arms up and clap hands overhead.
  • Jump your feet back together and bring your arms to the starting position.
  • Repeat as quickly as possible for 20 seconds.

2. Burpees(3×10) – One of the best full body home workout

It is one of the full-body exercise used in strength training. Burpees are one of the most effective and challenging exercises.

Burpee - Best full body home workout

How to Perform-

  • Stand with your feet keeping hip-width apart.
  • Now bend your knees to reach forward and place your hands on the floor keeping shoulder-width apart.
  • Kick your legs straight out behind you and immediately lower your entire body down, bending at the elbows, make sure your chest touches the floor.
  • Quickly push your body back up using your arms while hopping your legs back under your body.
  • Jump vertically with arms stretched overhead and immediately repeat.
  • 10 Repetitions, 3 sets.

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3. Squats(3×15) – life has ups and downs we call them squats

The muscles targeted in a squat are quadriceps, hamstrings, adductor calves, and gluteus, etc. It strengthens your core and reduces risk injury.

Squats - the up and down

How to perform

  • First stand with your feet about shoulder-width apart, toes slightly turned out.
  • Now bend your knees and push your hips back as you lower down. Keep your back flat, core engaged, and chest lifted.
  • Push your heels to stand back up to the starting position. Squeeze your butt at the top.
  • 15 Repetitions, 3 sets.

4. Push-Ups(3×15)Push yourself to the limit

This is a basic exercise that increases functional strength via full body activation and it enhances the cardiovascular system. Squats have fired up your lower body so now perform some upper-body push-ups.

Push-Ups exercise

How to perform-

  • Start on your knees(if you are a beginner) or you can start busting from your toes.
  • Now bring your elbows back instead of out to the side
  • Use your triceps and back muscles to complete the movement
  • 15 repetitions, 3sets.

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5. Pull-ups(3×10)Never give up, only pull up

This exercise is performed to strengthen your upper body. If you have access to anything which can be a pull-up bar, this exercise will work your entire body. 

Pull- ups, never give up

How to perform-

  • Hold the bar with your palms (facing away), bring your shoulder blades back.
  • lift yourself up until your chin is over the bar (use a chair if struggling).
  • Lower yourself and repeat.
  • 10 repetitions, 3 sets.

6. Lunges(3×15)

Lunges are a resistance exercise that helps in strengthening your lower body which includes quadriceps, hamstrings, glutes, and calves.


How to perform-

  • keep your chest and head upright and stand with your feet together, arms down by your sides.
  • Step back with your right foot, keeping your heel off the ground.
  • Bend both knees to reverse lunge, making sure to create two 90-degree angles with your legs. Keep your back flat, chest lifted, and your core and glutes engaged.
  • Return to standing and now bend both knees to forward lunge.
  • Again return to standing, stepping back immediately into another rep.
  • 15 repetitions, 3 sets.

7. Step-ups(3×10)

Try using the front steps of your house or apartment, or a park bench If you don’t have a platform to perform the step-ups.

Step-up workout

How to perform-

  • Stand straight and your core and glutes engaged.
  • Step up with your right foot on the platform and then bring your left foot.
  • Now to get off the platform bring your left foot down then your right foot.
  • 10 repetitions, 3 sets.

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8. Chair dips(3×10)

You can use a chair or bench that you used for step-ups. This exercise is excellent for all-over upper body development and increasing muscular endurance.

Chair dips workout at home
Chair Dips

How to perform-

  • Turn your back to the platform, grip the edge of the chair using your hands.
  • Your legs are extended and your feet should be about hip-width apart with heels touching the ground. Make sure you are looking straight with your chin up.
  • Lift your body and slide forward(elbows should bend between 45 and 90 degrees).
  • Now push yourself back up to the initial position.
  • Control the movement and repeat. 10 repetitions, 3 sets.

9. Mountain climber twist(3×10) – A full body home workout

It is a dynamic exercise that works on several muscles and causes the metabolism to convert more energy into calories.

Mountain climber twist
Mountain Climber Twist

How to perform-

  • Get into a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked above your wrists, legs extended.
  • Slowly bring your right knee under your torso to your left elbow. Return to the initial position.
  • Repeat from the other side, bringing your left knee to your right elbow. Again return to the initial position.
  • Speed up the move and continue for 45 seconds.

10. Side plank(as long as you can)

After the plank, keep the heat on your abs with a different variation. A goal should be for two minutes.

Side plank workout
Side Plank

How to perform-

  • Lay down on your side.
  • Lift yourself up and make sure your body is resting on just one side of your feet. Also, make sure that your body is straight and your hips aren’t dipping.
  • Now rest for 1min and perform this exercise from another side.
  • 3 repetitions.

11. Plank(1 minute, 3 sets)

Plank is an excellent way to build stronger abs and protect your lower back simultaneously.

Plank - full body home workout

How to Perform-

  • Get into a push-up position and lower yourself down onto your forearms.f
  • Make sure that your body is straight – prevent your stomach from dipping or your butt from raising up.
  • A goal should be of two minutes – remember shaking is normal!

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We have come to the end of our full-body home workout article. Nowadays, being fit and healthy is a trend. But in this fast-paced life, the majority of people are not getting enough time to go to the gym and make some efforts to stay fit. While most of us don’t have round-the-clock access to a gym. But if you want to just get moving and do some strength and cardio work wherever you are.

A fit, healthy body — that is the best fashion statement”.

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