Get the Body You’ve Always Wanted with the Total Body at Home Workout!

total body at home workout
If you find yourself skipping your gym visits when you get busy, or when the weather turns nasty, try relying on a low-impact total body at home workout instead. This simple, challenging routine doesn’t require any equipment or large amounts of floor space, and takes less than 30 minutes to complete.

We’ve combined range of motion exercises with isometric moves to challenge your muscles in a variety of ways. The range of motion moves will lengthen and strengthen your muscles, while focused isometrics will increase your muscle endurance and joint stability, warding off future injuries.

Although the majority of this routine is always performed indoors, we suggest taking a brief walk or jog to warm up your muscles before you get started. In case of inclement weather, move your walk indoors if you can. If you have access to stairs in your home or apartment building, try walking up and down a set of stairs to raise your heart rate. If you already have a good starting level of fitness and can tolerate moderately high impact moves, try jumping jacks or jumping rope. Anything that gets your heart pumping will get you warmed up: put on some of your favorite dancing tunes and have a dance party in the living room, or try a fast-pace tidy-up around the house.

While this workout, when performed correctly, is safe for healthy individuals, you should always check with your doctor before beginning a new workout routine.

Warming up is crucial: don’t skip it!

5 – 10 minute brisk walk or jog

Pushups
Beginner: 5 – 10 reps
Intermediate: 15 – 20
Athlete: 25+

Focus on form: position your hands slightly wider than your shoulders, keep your back straight, engage your core and buttock muscles, and avoid locking your elbows when you extend your arms. Beginners can substitute wall or knee pushups, while athletes can use triangle or ball pushups to further challenge themselves.

Planks
Beginner: 3x 10 seconds
Intermediate: 30 seconds to 1 minute
Athlete: 2 minutes

Focus on form: position your elbows below your shoulders, engage your core and buttocks muscles, and focus on maintaining a straight posture from your neck to your ankles.

Spider Lunge
Beginner: 5 reps
Intermediate: 10 reps
Athlete: 20 reps

Focus on form: bring your feet up and outside your hands, and keep your straight leg strong. Don’t lock your elbows, and watch for low back strain. Beginners shouldn’t worry about flexibility, but should watch their form carefully.

Jumping Jacks
Beginner: 20 reps
Intermediate: 35 reps
Athlete: 50 reps

Focus on form: strength is more important than speed. Shift your focus to strength or flexibility depending on your personal goals.

Side Lunges
Beginner: 5 reps
Intermediate: 10 reps
Athlete: 20 reps

Focus on form: keep your upper body completely upright. Avoid leaning forward or to one side. Keep your lunging knee above your foot, and fully engage your quads to protect your joints. Keep your arms in a strong “jogger’s” stance, and keep your feet pointed forward.

Plank
Beginner: 3x 10 seconds
Intermediate: 30 seconds to 1 minute
Athlete: 2 minutes

Pushups
Beginner: 5 – 10 reps
Intermediate: 15 – 20
Athlete: 25+

Squats
Beginner: 10 reps
Intermediate: 20 reps
Athlete: 30+ reps

Focus on form: place your feet shoulder-width apart. Your shins should remain at a 90-degree angle relative to the floor; don’t let your knees jut forward over your toes. Engage your core and your buttocks muscles, then extend your rear backward as if you were about to sit in a chair. Your buttocks should extend deeply back and down, and your chest should move forward in line with your knees and feet.

Jumping Jacks
Beginner: 20 reps
Intermediate: 35 reps
Athlete: 50 reps

Glute Bridge
Beginner: 5 reps, hold for 5 seconds
Intermediate: 10 reps, hold for 10 seconds
Athlete: 20 reps, hold for 30 seconds

Focus on form: fully engage your core, buttocks, and quadriceps. Use your buttocks to drive your hips upward toward the ceiling. Keep your feet firmly planted, and don’t arch your back. Your spine should be straight from your shoulders to your hips. Use your abdominal muscles to engage your pelvic bowl. Lower yourself slowly to the floor, keeping your muscles engaged.

5 – 10 minute moderate walk for cool-down

If your job requires you to sit for extended periods of time, try using a yoga ball alternately throughout the day to challenge your core. Using a yoga ball makes you less likely to slump, but do pay attention to your posture. Sitting properly on a yoga ball will require you to engage your core, hip, and leg muscles to stay balanced. When alternated with your usual office chair, your yoga ball will help you tone your muscles and avoid the back and leg pain that so often plagues office workers.

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