Best Gym Exercises for Full Body Workout at Home or Gym
If you’ve ever felt like there aren’t enough hours in the day to squeeze in a workout, you’re not alone. Between work, family, and everything else life throws at us, long gym sessions can feel impossible. That’s why full-body workouts are such a game-changer. Instead of spending one day on legs, another on arms, and another on chest, you can train your entire body in one session.
The best part? You don’t need fancy machines or a membership to get started. With the right mix of moves, you can get an amazing workout at home, in the gym, or anywhere in between.
Why Go for a Full Body Workout?
Before we jump into the actual exercises, let’s talk about why this style of training works so well:
• It saves time – You hit all major muscles in a single workout.
• Burns more calories – Because multiple muscles are working at once, your body uses more energy.
• Builds real-life strength – These aren’t just gym moves; they make daily tasks like lifting, climbing stairs, or carrying groceries easier.
• Flexible for everyone – Works with bodyweight at home or heavy weights in the gym.
• Keeps things balanced – Trains your body evenly, which helps prevent injuries and weak spots.
The Best Full Body Workout Exercises
Here are the exercises you’ll want in your routine. They don’t just target one muscle—they hit several at once, giving you more results in less time.
- Squats
Think of squats as the king of lower-body moves. They strengthen your legs, glutes, and even your core.
How to do it:
• Stand with feet about shoulder-width apart.
• Lower your hips as if you’re sitting back into a chair.
• Keep your chest up and back straight.
• Push through your heels to stand up again.
👉 At home: Try bodyweight or jump squats.
👉 At the gym: Load up with dumbbells or a barbell.
2. Push-Ups
Push-ups may look basic, but they’re one of the most effective moves for building strength in your chest, arms, shoulders, and core all at once.
How to do it:
• Begin in a plank position with your hands slightly wider than shoulder-width.
• Bend your elbows to lower your chest close to the ground.
• Press back up, keeping your body straight from head to heels.
👉 Tip: Struggling with form? Start on your knees or try incline push-ups against a wall, table, or bench.
3. Deadlifts
Deadlifts are one of the best compound lifts for overall strength. They engage your back, glutes, hamstrings, and core, while also training you to maintain better posture.
How to do it:
• Place the weight in front of you on the floor.
• Hinge at your hips and bend your knees slightly, keeping your back straight.
• Grab the weight firmly, then rise to a standing position.
• Lower it back down slowly and under control.
👉 At home: No dumbbells? Use a loaded backpack or resistance bands as a substitute.
4. Planks
Planks may look easy, but they challenge your abs, shoulders, and stabilizing muscles all at once.
How to do it:
• Rest on your forearms and toes.
• Keep your body straight, avoiding sagging hips or a lifted butt.
• Hold as long as you can.
👉 Want more challenge? Try side planks or add shoulder taps.
5. Lunges
Lunges are a simple yet powerful move that target your thighs and glutes while also helping improve balance and coordination.
How to do it:
• Take a step forward with one leg.
• Bend both knees until they form right angles.
• Drive through the heel of your front foot to stand back up.
• Switch legs and repeat.
👉 At the gym: Add dumbbells in each hand for extra challenge.
6. Pull-Ups or Rows
Pull-ups are a great way to build strength in your back, shoulders, and arms. The Best Gym Exercises for a Full Body Workout at Home or Gym. They are challenging but effective. If a bar is not available, rows work as an excellent substitute.
How to do it:
• Hold the bar with your hands facing forward.
• Pull yourself up until your chin is higher than the bar.
• Lower slowly and repeat.
👉 No bar? Try rows with dumbbells or use a sturdy table for an inverted row.
7. Burpees
Burpees are a tough but rewarding exercise that trains almost every muscle while giving you a cardio boost. They’re great for burning energy quickly and building endurance.
How to do it:
• Stand upright, then bend into a squat and place your palms on the ground.
• Kick your legs back into a plank position.
• Lower into a push-up if you’d like an extra challenge.
• Jump your feet forward, then explode upward with a jump.
👉 Beginner tip: Skip the push-up or jump until you build more strength.
8. Overhead Press
The overhead press is a powerful move for building strong shoulders and arms, while also training your core to stay firm and balanced.
How to do it:
• Start with dumbbells or a barbell resting at shoulder level.
• Push the weight upward until your arms reach full extension overhead.
• Slowly return to the starting position.
👉 At home: You can use resistance bands, water bottles, or any household item with weight.
Tip 💡: Stand tall and keep your abs tight to avoid leaning back as you press.
9. Mountain Climbers
This high-energy move strengthens your abs while doubling as a cardio workout. It’s simple, but it quickly raises your heart rate and builds core endurance.
How to do it:
• Start in a strong plank with your body in a straight line.
• Bring one knee forward toward your chest.
• Switch legs quickly, moving as if you’re running on the spot.
Tip 💡: Stay light on your toes and keep your core braced to make every rep count.
10. Hip Thrusts
This move is one of the most effective ways to strengthen your glutes. Along with shaping your lower body, it also helps with posture and overall stability.
How to do it:
• Sit on the floor with your upper back resting against a sturdy bench, sofa, or step.
• Position a weight on your hips, or just use your bodyweight if you’re a beginner.
• Push your hips upward until your torso and thighs form a straight line.
• Lower your hips slowly, then repeat.
Tip 💡: Hold and squeeze your glutes at the top for a stronger burn and better results.
Sample Full-Body Routine
Here’s how you can put these moves together into one balanced session:
1. Squats – 3 sets of 12 reps
2. Push-Ups – 3 sets of 10–15 reps
3. Deadlifts – 3 sets of 8 reps
4. Pull-Ups/Rows – 3 sets of 8–10 reps
5. Lunges – 3 sets of 10 per leg
6. Plank – 3 rounds of 30–60 seconds
7. Mountain Climbers – 2 rounds of 30 seconds
Warm up for 5 minutes before you start and cool down with stretches afterward.
Tips for Getting the Best Results
• Be consistent—aim for 3 workouts per week.
• Don’t rush; form matters more than weight or speed.
• Challenge yourself gradually with more reps or resistance.
• Support your workouts with healthy meals and enough protein.
• Rest and recover—muscles grow stronger when you let them heal.
FAQs
- Can beginners do full-body workouts?
Yes! They’re one of the easiest ways for beginners to get started and build a base. - How often should I train?
Three days a week is plenty for most people, with rest days in between. - Will this build muscle?
Definitely. Compound moves like squats, deadlifts, and pull-ups are excellent for muscle growth. - Do I need equipment?
Not always. Bodyweight exercises can be very effective, but weights or bands give you more options. - Is it better than split routines?
If you’re new or short on time, yes. If you’re advanced and want to focus on muscle size, splits may suit you better. - Can I lose fat with this?
Yes—these workouts burn lots of calories and boost your metabolism. - How long should a session take?
About 45–60 minutes, including warm-up and cool-down.
Final Thoughts
The Full body workout is one of the most practical ways to train. You don’t need hours in the gym, and you don’t need complicated machines. With simple moves like squats, push-ups, deadlifts, and planks, you can train your whole body efficiently at home or in the gym.
The secret isn’t in doing everything perfectly; it is in showing up consistently. Keep practicing, push yourself a little harder over time, and fuel your body with good nutrition. Whether your goal is to build strength, drop some weight, or just feel more energetic, a Full body workout gives you the best value for your effort.
