Common Full-Body Exercises to Try at Home

07 October 2022

People have different preferences for how they conduct their weekly workouts. Some people set aside a day to focus on a particular body region; for instance, Wednesday is for me to work on my calves and then on Thursday, I'll be focusing on my arms. Others work on numerous body parts in a single gym session and give it their all in a single day.

This is how exercises are described in terms of the specific body part they tone or reduce fat in. However, there are also exercises that use many muscle groups simultaneously. Your upper body, core, and lower body will all be worked out with whole body exercises.

The Office of Disease Prevention and Health Promotion says that you should engage in at least 20 to 30 minutes of aerobic activity when working out, as stated by Medical News Today. Exercises that have the entire body as the target can be combined with those that build up the muscles.

Do you understand the distinction between reps and sets before you begin? You will hear both of these words all the time, the more you get into fitness. Rep refers to each repetition of an activity and is short for the phrase "repetition." A set is created when you add up all of your reps. In a workout session, you could perform as many reps and sets as you can; this will mostly rely on your goals for the day and the level of fitness that you are in. The more frequently you workout, the more repetitions and sets you can perform. When trying to gain muscular mass, your objective should be to lift heavier weight with fewer repetitions.

In either case, you should continuously work out to improve. To ensure that every area of your body is being targeted, we've included some full-body workouts you can attempt.


The most popular exercise is the squat, and almost everyone can perform one. The ability to perform a squat in appropriate form is debatable, but the fact remains that everyone is aware of its appearance. Most people are unaware that it is a full-body exercise in addition to working your glutes. Your legs, hamstrings, glutes, and core are all worked out in a single squat.

Carrying a weight may also help you work out your arms. In essence, you will be standing from the start. You lower yourself into a squat, then slowly raise yourself back up. Repeat as many times as you can while remembering to breathe and take breaks. If you routinely perform squats, you could perform another rep more accurately and with greater difficulty.


Because you perform push-ups with your arms extended and your hands on the floor and under your shoulders, some individuals may believe that they are just good for the upper body. Not everyone is aware that in order to perform a pushup correctly, your lower body must also be engaged. With your weight on the balls of your feet, you must stretch your rear legs. When you lower your body by bending your elbows, your body must be in a line that is straight.

Close to the floor is required for the chest. As many repetitions as you can, push yourself back up. Rests can be inserted in between, of course. This guarantees that you perform each pushup repetition with appropriate form. To make one pushup a little bit simpler, you might also have your knees bended rather than extending your legs.


Burpees are something that many people fear since they force them to gasp for air after just a few repetitions. It really is lethal because a burpee is a squat and a pushup combined, so you can probably guess how your entire body is worked out. Remember this when you're too tired or sluggish to perform a pushup so that you'll be inspired to complete at least one set from 10 repetitions.

How are burpees performed? You begin by rising up; some people raise their arms, while others don't. You jump, descend into a squat, and then assume the plank posture. Do a pushup followed by a return to the starting position to complete a full burpee for an additional challenge. Do another rep until you have completed a set to see how many you can manage. If it's still too difficult for you, you could skip the pushup at the end. Remember that the more you practice and persevere, the more you will eventually advance!


People also think that this technique simply affects your lower body. In fact, if you're using weights, it also works your arms and upper body. You begin by placing one leg in front of the other. The opposite leg is extended backward. You should have your knee above the floor and be standing on your foot ball. You'll hop up and down before changing to the other leg. Before you rest, perform the most number of reps that you can do.

Except for burpees, all of these exercises can be performed with weights. The difficulty will rise if there is more resistance. When you get to this point, the amount of reps doesn't matter as much; what matters is how much weight you are holding. Regular exercise causes a movement to become automatic for you, which causes you to lose all resistance. At this point, you ought to start including weights in your exercise regimen. You become stronger, put on muscle, lose weight, and maintain a healthy lifestyle at any age thanks to it.

If you want to exercise while you’re working, you may opt to purchase a desk bike that allows you to finish your tasks on your laptop while working on your legs. The Home Office All-in-One Desk Bike or Bike Workstation V9 of FlexiSpot is designed to help the body stay productive while balancing work and finishing a workout. If you want to do a full body workout with the desk bike, then you should leave your work for a bit. Take out the removable desktop and pick up your dumbbells. While cycling in place, you can do shoulder and arm exercises for your upper body. Using weights gives it more resistance.