Working out at home is now more popular than ever. You do not need a gym membership or expensive equipment to get fit and strong. Your living room can become your own personal fitness space. You can do amazing workouts right where you are.
Total body workouts are the best way to build strength in all your muscles. They work your arms, legs, core, and back at the same time. This saves you time and gives you better results. You will feel stronger and more confident in just a few weeks.
Today, we will show you 12 total body workouts you can do at home. These exercises will help you build the strong, healthy body you want. You do not need any special equipment for most of them.
1. Push-Up Variations
Push-ups are one of the best exercises you can do at home. They work your chest, shoulders, arms, and core all at once. You can start with regular push-ups on your knees if you are a beginner.
When you get stronger, you can try different types. Wide-grip push-ups work your chest more. Diamond push-ups focus on your triceps. Incline push-ups using a couch or chair are easier to start with.
The best thing about push-ups is that you can do them anywhere. You just need floor space. Start with 5-10 push-ups and work your way up. Soon you will be doing 20 or more without getting tired.
2. Squat to Overhead Press
This workout combines two great exercises into one. You will work your legs, glutes, shoulders, and arms. All you need is two water bottles or cans of food to use as weights.
Hold your weights at shoulder level. Squat down like you are sitting in a chair. Keep your back straight and your knees behind your toes. As you stand up, press the weights overhead.
This exercise makes your heart beat faster too. You get cardio and strength training at the same time. Do 10-15 reps to start. You will feel it working right away.
3. Plank Series
Planks are amazing for your core muscles. They also work your arms, shoulders, and back. The basic plank looks simple, but it is very effective.
Start with a regular plank for 30 seconds. Keep your body in a straight line from head to toes. Do not let your hips sag down. You can also try side planks to work the sides of your core.
Plank up-downs make it harder. Start in a plank on your hands. Go down to your forearms one arm at a time. Then push back up to your hands. This will challenge your whole body.
4. Burpees
Burpees are tough, but they give you great results. They work every muscle in your body and get your heart pumping fast. Many women say burpees changed their fitness level more than any other exercise.
Start standing up. Squat down and put your hands on the floor. Jump your feet back into a plank. Do a push-up if you can. Jump your feet back to your hands. Then jump up with your arms over your head.
Begin with just 5 burpees. They are hard work, but you will get stronger fast. The feeling when you finish a set of burpees is amazing. You will feel like you can do anything.
5. Lunge Matrix
Lunges work your legs and glutes in a great way. The lunge matrix adds different directions to make it more interesting. You will work muscles you did not know you had.
Do a forward lunge, then a side lunge, then a reverse lunge on each leg. This works your legs from all angles. Keep your front knee over your ankle. Do not let it go past your toes.
You can hold weights to make it harder. Water bottles or books work well. Start with 8-10 lunges in each direction. Your legs will feel strong and shapely.
6. Mountain Climbers
Mountain climbers are great for your core and cardio. They look like you are climbing a mountain while lying down. This exercise will get your heart rate up quickly.
Start in a plank position. Bring one knee toward your chest, then switch legs fast. It looks like you are running in place while in a plank. Keep your core tight and your hips level.
Do mountain climbers for 30-60 seconds. They are perfect when you want a quick workout. You will feel energized and strong after doing them.
7. Dead Bug Exercise
The dead bug has a funny name, but it is serious about working your core. This exercise helps you build a strong, stable midsection. It is also good for your back health.
Lie on your back with your arms up toward the ceiling. Lift your knees to 90 degrees. Slowly lower one arm behind your head while extending the opposite leg. Return to start and switch sides.
Keep your lower back pressed to the floor. Move slowly and focus on control. This exercise teaches your core to work the way it should. Do 8-10 reps on each side.
8. Single-Leg Glute Bridge
Your glutes are some of the strongest muscles in your body. The single-leg glute bridge will help you build a strong, shapely backside. This exercise also helps with lower back pain.
Lie on your back with your knees bent. Lift one leg up and squeeze your glute to lift your hips. Hold for a second at the top. Lower down slowly and repeat.
Keep your hips level and do not twist. You should feel it working in your glute, not your back. Do 10-15 reps on each leg. This exercise will change how your jeans fit.
9. Turkish Get-Up
The Turkish get-up is an old exercise that works your whole body. It looks complex, but you can learn it step by step. This exercise will make you feel powerful and coordinated.
Start lying down holding a weight (or water bottle) in one hand. Keep your arm straight up. Use your other arm and opposite leg to help you stand up. Keep the weight overhead the whole time.
This exercise works everything from your core to your shoulders. It also helps with balance and coordination. Start with a light weight and practice the movement. You will love how strong this makes you feel.
10. Bear Crawl
Bear crawls work your whole body while moving around. They are fun and challenging at the same time. This exercise will make you feel strong and athletic.
Get on your hands and feet with your knees just off the ground. Keep your back flat and crawl forward. Move your right hand with your left foot, then switch.
Try to keep your hips level and do not bounce. Crawl forward for 10-20 steps, then crawl backward. You can do this in a small space. Your core will be on fire in the best way.
11. Wall Sit with Arm Circles
Wall sits work your legs while arm circles work your shoulders. Together, they make a great total body exercise. You can do this against any wall in your home.
Sit against the wall like you are in an invisible chair. Your knees should be at 90 degrees. While holding this position, make small circles with your arms.
Start with 30 seconds and work up to a minute or more. This exercise will make your legs shake, but that means it is working. You will build serious leg strength.
12. Jumping Jacks with Squat
This combines two classic exercises into one powerful movement. You get cardio and strength training at the same time. It is perfect for when you want to work hard in a short time.
Do a regular jumping jack, but when you bring your feet together, squat down. Touch the ground with your hands if you can. Jump back up into the next jumping jack.
This exercise will get your heart beating fast. It works your legs, core, and gets you sweating. Do 10-20 reps to start. You will feel energized and accomplished.
Conclusion
These 12 total body workouts can change how you feel about fitness at home. You do not need a gym to get strong and healthy. Your living room has everything you need to build the body you want.
The best thing about home workouts is that you can do them anytime. You can work out in your pajamas if you want. There is no driving to the gym or waiting for equipment. You can start right now.
Start with 2-3 of these exercises and do them 3 times a week. As you get stronger, add more exercises and do them more often. Listen to your body and rest when you need to. The most important thing is to keep moving and stay consistent.
Remember that getting stronger takes time. You will not see results overnight, but you will feel better right away. These workouts will give you energy, confidence, and the strong body you deserve.
Your home fitness journey starts today. Pick your favorite exercise from this list and try it right now. You will be amazed at what your body can do. The strong, confident woman you want to be is just a workout away.
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