Best 5 Exercises for Full Body Workout at Home (No Gym)
Updated: 14 hours ago
Don't have time for the gym? In my Best 5 Exercises for Full Body Workout video on the Buddy Fitness YouTube channel, I show 5 simple exercises that train your whole body at home with no equipment. Done regularly, along with the right diet, these moves can start transforming your body in about 4 weeks. Certified fitness coach Ravi Kumar Gupta (12+ years experience) explains each exercise below.
The 5 Best Full Body Exercises at Home
Plank
Push-ups
Squats
Bird dog
Hip bridge
Together these exercises train your core, chest, shoulders, arms, legs, glutes and lower back, so you get a complete full body workout in 20 to 30 minutes.
Exercise 1: Plank
The plank strengthens your whole core: abs, obliques and lower back. Keep your body in a straight line from head to heels, squeeze your glutes and do not let your hips sag. Start with 20 to 30 seconds and build up to 60 seconds.
Exercise 2: Push-ups
Push-ups train your chest, shoulders and triceps, and your core works to keep your body straight. If full push-ups are hard, start with knee push-ups or incline push-ups on a bed or wall.
Exercise 3: Squats
Squats work your quads, hamstrings and glutes, the biggest muscles in your body, so they also burn a lot of calories. Keep your chest up, push your hips back and go down until your thighs are about parallel to the floor.
Exercise 4: Bird Dog
The bird dog improves balance and strengthens your lower back, glutes and core. From hands and knees, stretch your right arm forward and left leg back, hold for 2 seconds, then switch sides. Move slowly and keep your back flat.
Exercise 5: Hip Bridge
The hip bridge (glute bridge) strengthens your glutes and hamstrings and helps reduce lower back stiffness from long sitting. Lie on your back with knees bent, push through your heels and lift your hips until your body is straight from shoulders to knees.
How to Do This Full Body Workout
As a general guide for beginners, do this as a circuit 3 times:
Plank: 30 seconds
Push-ups: 10 to 15 reps
Squats: 15 to 20 reps
Bird dog: 10 reps per side
Hip bridge: 15 reps
Rest 30 to 60 seconds between exercises and 1 to 2 minutes between rounds. Train 3 to 5 days a week and add reps or time every week.
Tips for Faster Body Transformation
Focus on correct form before speed or more reps.
Warm up for 5 minutes before you start.
Eat enough protein every day to build and keep muscle.
For fat loss, eat in a small calorie deficit. For muscle gain, eat in a small calorie surplus.
Sleep 7 to 8 hours and drink enough water.
Frequently Asked Questions
Can I transform my body without going to the gym?
Yes. Bodyweight exercises like planks, push-ups, squats, bird dogs and hip bridges, done regularly with progressive overload and the right diet, can build strength, tone muscles and help you lose fat at home.
How many days a week should I do this full body workout?
Beginners can do it 3 to 5 days a week, with at least one rest day between hard sessions if your muscles feel sore.
Can I see results in 4 weeks?
Most people feel stronger and fitter within 4 weeks of regular training. Visible changes depend on your diet, consistency, sleep and starting point.
Is this workout good for beginners?
Yes. All 5 exercises are beginner friendly and can be made easier, for example knee push-ups or shorter planks, while you build strength.
Watch the Full Video
Watch all 5 exercises on the Buddy Fitness YouTube channel: https://www.youtube.com/watch?v=qqV5gJEqZNg
Want a home workout and diet plan made for your body and goal? See our online training plans at https://www.buddyfitness.in/programs or WhatsApp +91 7208214070.
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