Need a fast workout that really works your whole body? No gym required. If you’re new to exercise or short on time these 10 full body workout are perfect for you. They’re designed to build strength, increase energy and help you tone up.
You’ll target your legs, arms, core, back and shoulders for an all-over workout that increases endurance and helps you get in shape. The best part is you don’t need any equipment at all for most of these moves. (Though adding dumbbells only requires one pair!)
10 Killer Full Body Workout Routine: Burn Fat, Build Muscle and Transform at Home
Follow this 10 full body workout routine to gain strength, increase energy, and feel proud of your body’s capabilities from the comfort of your own home.
1. Squats
Targets: Quads, hamstrings, glutes, core.
How to do it:
- Stand tall with feet shoulder-width apart (or slightly wider), toes pointing slightly outward for comfort.
- Brace your core (pull navel toward spine), keep chest up and gaze forward.
- Push your hips back first (like sitting into an invisible chair), then bend your knees to lower your body.
- Descend until thighs are at least parallel to the floor (or as low as mobility allows without rounding your back).
- Keep knees tracking in line with toes (they shouldn’t cave in or shoot way past toes).
- Drive through your heels and mid-foot to stand back up powerfully, squeezing glutes at the top.
- Repetitions: 12–15
Why It Works: Squats are the most efficient lower-body compound exercise. They activate many muscle groups at once, creating a massive metabolic demand that burns more calories than isolation moves. Squats build functional strength for everyday activities and improve mobility, hormone release, core strength, and foundation for athletic and daily movements.
2. Push-Ups
Targets: Chest (pecs), shoulders (delts), triceps, core (abs, obliques, lower back stabilizers), glutes.
How to do it:
- Start in a high plank: hands slightly wider than shoulder-width, fingers spread, body in a straight line from head to heels.
- Brace core hard, squeeze glutes and quads to lock hips (no sagging or piking).
- Lower your body by bending elbows (keep them at ~45° from torso—not flaring wide or tucking tight).
- Descend until chest is near the floor (or as low as form allows), elbows pointing back.
- Push explosively through palms to return to start, fully extending arms without locking elbows.
- Reps: 8–15
Beginner Modification (Knee Push-Ups): Drop to knees while keeping the same straight torso line from knees to head—still engage core and glutes fully.
Why It Works: Push-ups engage multiple upper-body muscles, including the chest, front shoulders, triceps, and glutes. They also require stable core, glute, and scapular muscles to maintain a rigid plank position. These exercises build real-world pushing strength, improve posture, and enhance shoulder stability, upper-body power, and balanced development when paired with pulling exercises.
3. Lunges
Targets: Quads, glutes, hamstrings, hip stabilizers, balance, core.
How to do it:
- Stand tall with feet hip-width apart, core braced, shoulders back, gaze forward.
- Take a controlled step forward with your right foot (about 2–3 feet, depending on height).
- Lower your body by bending both knees until your back knee hovers just above (or gently taps) the floor.
- Front thigh should be parallel to the ground (or close), front knee directly over ankle (not past toes).
- Back knee points straight down; keep torso upright—no leaning forward excessively.
- Push powerfully through your front heel (and mid-foot) to drive back up to standing, bringing your right foot back to meet the left.
- Immediately step forward with the left foot and repeat on the other side.
- Alternate legs with each rep for smooth flow.
- Reps: 10–12 per leg (or 20–24 total alternating steps).
Why It Works: Lunges are unilateral exercises that expose and correct imbalances masked by bilateral exercises. They work the quadriceps, gluteal muscles, and hamstrings, and require balance and hip stability. Lunges build single-leg power and coordination for activities like walking, running, and climbing stairs. Lunges increase hip mobility and functional strength for sports and daily life.
4. Plank Hold
Targets: Abs (rectus & transverse abdominis), obliques, lower back (erectors), shoulders, glutes, quads.
How to do it:
- Start face down on a mat. Place forearms on the floor with elbows directly under shoulders (forearms parallel or hands clasped).
- Extend legs back, feet hip-width apart, toes tucked under.
- Push through forearms and toes to lift body into a straight line from head to heels—like a rigid board.
- Brace core hard (pull navel to spine), squeeze glutes and quads to lock hips—no sagging lower back or piking hips up.
- Shoulders away from ears, neck neutral (gaze slightly forward or down to floor).
- Breathe steadily—don’t hold your breath.
- Hold: 30–60 seconds per set (build up over time; aim for perfect form over longer shaky holds).
Beginner Modification: Drop to knees while keeping torso straight from knees to head.
Why It Works: Planks are isometric holds that strengthen the core. These muscles help you resist extension and rotation, which is essential for stability. Planks also strengthen the shoulders, glutes, and quads, improving posture and reducing the risk of lower back pain. They build deep core endurance and prepare the body for other exercises.
5. Deadlifts
Targets: Hamstrings, glutes (maximus & medius), lower back (erector spinae), core, forearms
How to do it:
- Stand tall with feet hip-width apart, soft bend in the knees (not locked).
- Hold arms straight down in front (bodyweight only) or hold improvised weights (water bottles, backpack) with palms facing thighs for added resistance.
- Brace core hard (navel to spine), keep chest proud, shoulders pulled back/down, gaze forward.
- Initiate the movement by pushing hips straight back (like closing a door with your butt), allowing torso to hinge forward naturally.
- Lower torso toward the floor while keeping spine completely neutral (flat—no rounding or arching).
- Slide hands/weights down shins toward floor or mid-shin level (hamstrings limit depth—stop before back rounds).
- Feel a strong stretch in hamstrings at the bottom.
- Drive hips forward powerfully, squeeze glutes hard at the top to stand tall (full hip extension, no backward lean).
- Reps: 12–15
Why It Works: The Romanian deadlift is the gold standard for posterior chain development. It targets the hamstrings, gluteus maximus, erector spinae, and core. The hip-hinge pattern builds explosive hip power, corrects posture imbalances caused by sitting, and protects the lower back by improving hinge mechanics. It balances quad-dominant exercises and creates a strong, athletic backside.
6. Bicep Curls
Targets: Biceps brachii, brachialis, brachioradialis (forearms), shoulders (stabilizers).
How to do it:
- Stand tall with feet shoulder-width apart, core braced, shoulders relaxed.
- Hold weights (dumbbells, water bottles, resistance bands, or backpack) in each hand, palms facing forward (supinated grip), arms fully extended by sides.
- Keep elbows pinned close to ribcage (no swinging or elbow flare).
- Curl the weights up toward shoulders by bending elbows—focus on squeezing biceps at the top (palms face shoulders).
- Pause briefly at peak contraction for max tension.
- Lower slowly with full control (3–4 sec eccentric) back to full extension—don’t let arms swing or shoulders shrug.
- Reps: 12–15
Why It Works: Bicep curls target the biceps brachii and brachialis, which are the main muscles responsible for elbow flexion and forearm supination. This exercise adds visible arm size and definition, improves pulling strength (for activities such as carrying, rowing, and climbing), creates balance with triceps work to achieve proportional arms, and enhances grip and forearm endurance.
7. Tricep Dips
Targets: Triceps (all three heads: long, lateral, medial), shoulders (anterior delts), chest (pectorals – secondary), core (stabilizers).
How to do it:
- Sit on the very edge of a sturdy, stable chair, bench, couch, or low step. Make sure it won’t tip or slide.
- Place your hands shoulder-width apart on the edge of the seat, fingers pointing forward (or slightly outward for comfort), palms pressing down firmly.
- Slide your butt forward off the seat so your body weight is supported by your arms and feet.
- Extend your legs straight out in front (easier: keep knees bent at 90° with feet flat on floor).
- Lower your body by bending your elbows, allowing them to track straight back (not flaring wide).
- Descend until your upper arms are roughly parallel to the floor or you feel a strong stretch in the triceps (don’t go so low that shoulders shrug or elbows hyperextend).
- Push through your palms, fully extending your elbows to return to the starting position (don’t lock elbows hard at top).
- Keep core braced, chest up, shoulders away from ears the entire time—no shrugging.
- Reps: 10–15
Beginner Modification: Bend knees more and place feet closer to the chair (reduces load). Or do bench dips with feet on the floor and shorter range.
Why It Works: Dips are one of the most effective bodyweight exercises for the triceps. They target all three heads of the triceps brachii, which make up about two-thirds of the upper arm. Dips tighten the back of the arms, build pushing strength, and engage the chest and shoulders for better upper-body development.
8. Mountain Climbers
Targets: Core (lower abs, transverse abdominis, obliques), hip flexors, shoulders (stabilizers), quads, cardio system.
How to do it:
- Start in a high plank position: hands directly under shoulders, body in a straight line head-to-heels, core braced, glutes squeezed.
- Keeping hips level (no rocking side-to-side), rapidly drive right knee toward chest (as close as possible without rounding back).
- Immediately switch: push right leg back to plank while driving left knee forward.
- Continue alternating legs quickly—like sprinting in place while holding plank.
- Maintain fast but controlled pace; breathe steadily (don’t hold breath).
- Reps: 15–25
Beginner Modification: Slow the pace, bring knees in slower, or do from elevated hands (on bench) to reduce load.
Why It Works: Mountain climbers blend high-intensity cardio with dynamic core and shoulder exercises. They elevate your heart rate to burn fat, strengthen your lower abs and hip flexors with rapid knee drives, improve your coordination and endurance, and train your core to stabilize during movement. This makes them excellent for conditioning and fat loss.
9. Shoulder Press
Targets: Shoulders (deltoids – primarily front and middle heads), triceps, upper back (traps, rhomboids, rear delts for stabilization), core
How to do it:
- Stand tall with feet hip-width apart, knees soft, core braced, spine neutral.
- Hold weights (dumbbells, water bottles, resistance bands, or backpack) at shoulder height, elbows bent ~90°, palms facing forward (or neutral if using bands).
- Press the weights straight overhead in a controlled arc until arms are fully extended (don’t lock elbows hard—keep slight bend at top).
- Keep head neutral (don’t jut chin forward); gaze straight ahead.
- Lower slowly with full control (3–4 sec eccentric) back to starting position at ears/shoulders—resist gravity for max tension.
- Reps: 15–20
10. Russian Twists
Targets: Obliques (internal & external), transverse abdominis (deep core), rectus abdominis (stabilization), hip flexors, shoulders (stabilizers).
How to do it:
- Sit on the floor (mat recommended) with knees bent, feet flat or lifted 6–12 inches off ground (lifted = harder).
- Lean torso back to ~45° angle (spine straight/neutral—no rounding), forming a shallow V with thighs and torso.
- Brace core hard, squeeze glutes for stability.
- Extend arms straight in front (hands clasped or holding weight for added resistance), shoulders relaxed.
- Twist torso to the right, bringing hands (or weight) toward the floor beside right hip—rotate from waist/obliques, not arms.
- Pause briefly at end range to maximize oblique contraction.
- Twist back through center, then to left side (hands to left hip).
- Continue alternating in a smooth, controlled rhythm—no bouncing or swinging.
- Reps: 15–20 per side
Beginner Modification: Keep feet flat on floor, shorter lean-back angle, hands at chest (no extension).
Why It Works: Russian twist are a dynamic exercise that hammers the obliques while engaging the transverse abdominis for stability. They build rotational power, daily twisting strength, and anti-rotation strength to protect the spine. Consistent work strengthens the side abs, contributes to a tighter midsection, and complements anti-extension moves.
This completes your 10 Killer full body workout. This routine gives you a balanced, minimal equipment strength-building routine from head to toe that will burn calories, increase energy, and show results with consistency. Complete 3 sets for time as a circuit 3–5x per week, always warm-up, maintain proper form, and keep track of your progress.
