30-Minute Full-Body Workout At Home

Full-body workouts are perfect if you’re looking to target your entire body and maximize your time. We’ve put together this step-by-step guide to doing a full-body workout at home using your body weight and other small home equipment like dumbbells and ankle weights.

Although your home gym should be stocked with the most important equipment essentials, you only need a set of dumbbells and a yoga mat for this workout. The choice between light, medium, or heavy weights is up to you. You may also choose to wear a pair of ankle weights as an added challenge, but this isn’t required.

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The best full-body workout at home is one that targets all major muscle groups. Look for full-body workouts that include push and pull movements of the upper body, knee and hip dominant movements of the lower body, some core work, and some cardio or plyometric work to get your heart rate up. Mix and match different exercises that fall under these essential movement-type categories to keep your workouts interesting and challenging so you can get fit at home.

You can structure your at-home workout in many ways, including: 

1. A routine where you perform each exercise as a full set with allocated reps and rest in totality before moving on to the next exercise. 
2. A circuit where you perform one set of various exercises in consecutive order before circling back and doing the next circuit.
3. Supersets where you use the rest period of one exercise to perform the next exercise, then rest and alternate between them again until you’ve completed all your sets.

There’s no right or wrong way to approach your at-home full-body workout, but if your goal is weight loss, approaching the workout as a circuit or superset will keep your heart rate up and help you achieve your goal faster.

Our expert trainers have put together a workout routine from start to finish, which you can do at home. This routine alternates between lower body and upper body movements, and balances all movement patterns (knee dominant, hip dominant, push, pull). By optimizing the routine in this way, the exercises go nicely together in a circuit or superset format, so be sure to follow the routine exactly as shown.  

• Warm Up
• Deadlifts (Legs and glutes)
• Push Ups (Chest)
• Lateral Lunges (Legs and glutes)
• Bent Over Rows (Back)
• Squat Jacks (Cardio and legs)
• Bicycle Crunches (Core)

Follow the dynamic warm-up below to get your muscles and joints ready for your full-body workout.

1. Start with your feet shoulder-width apart.
2. Bring your left arm up and across your chest as you place your right hand just above the elbow to push it in towards you a little further.
3. Hold for a second and swing both arms down and back, then switch sides.
4. Go at your own pace, keep your upper body relaxed and your shoulders down, and make sure to stay as square as possible to fight that rotation and avoid twisting at the trunk (waist/core).
5. Repeat 5 times on each side.

1. Start with your feet shoulder-width apart.
2. Bend your elbows and bring your arms up and away from your body so your elbows are just below chest level.
3. Rotate your trunk and twist towards your left side, looking over your left shoulder, planting your left foot, and bringing the heel of your right foot off the ground slightly as you twist.
4. Repeat this on the other side for a total of 5 times on each side.

1. Start standing with your feet wide (wider than hip-width apart).
2. Shift your weight from side to side as you bend one knee and straighten the other. As you do this, you’ll hinge slightly at the hips and you can bring your hands to the top of the bent knee for stability.
3. Repeat 5 times on each side.

1. Start standing with your feet shoulder-width apart.
2. Shift your weight to your left leg.
3. Bend your right knee as you bring it up towards your trunk.
4. Grab your right knee with both hands and pull it in towards your trunk slightly.
5. Return your right foot back to the floor and switch legs.
6. Repeat 5 times on each side.

1. Start standing with your feet shoulder-width apart.
2. Shift your weight to your right side and extend your left leg forward so your heel is touching the floor and your toes are flexed.
3. Hinge at your hips and bend forward while sweeping your hands down the sides of your left leg.
4. Sweep your hands out in front of you as you stand up.
5. Repeat 5 times on each side.

Follow the workout below for a full-body workout that’s guaranteed to work all your major muscle groups. You can also attend a lululemon Studio Strength class or Strength + Cardio class to get a full-body workout with a trainer. 

Equipment: None (body weight only)

1. Start in a push-up position (also known as a plank position) with your hands flat on the floor, core engaged, and shoulders away from your ears.
2. Breathe in as you bend your elbows and lower your body in a solid, straight line toward the floor. 
3. Once your elbows reach a 90 degree angle, exhale and begin to straighten your arms to push yourself back up to your starting position. 
4. Perform 8-12 reps, 2-3 sets, with 30-second rest between.

Modifications & progressions:

• Beginner: Knee push-ups
• Intermediate: Normal push-ups (as listed above)
• Advanced: Triangle push-ups

Equipment: Dumbbells (light to heavy)

1. Stand with your feet shoulder-width apart. Hinge at your hips and bend your knees slightly. Let the dumbbells hang in front of you with your arms straight and a slight bend in your elbows.
2. Engage your core as you bend your elbows to bring each dumbbell towards your hips and squeeze your shoulder blades together. (Keep your shoulders down and away from your ears.)
3. Slowly return the dumbbells to their starting position hanging in front of you. 
4. Remain in the bent-over position as you repeat this movement.
5. Perform 8-12 reps, 2-3 sets, with 30-second rest between.

Modifications & progressions:

• Beginner: Alternating rows with light weight
• Intermediate: Regular bent-over rows (as listed above)
• Advanced: Alternating rows with heavy weight

Equipment: Dumbbells (medium to heavy)

1. Start with your feet shoulder-width apart with one dumbbell in each hand hanging at your side.
2. Engage your core, hinge at your hips as you send your butt backward, and bend at your knees. As you do this, bring the dumbbells out in front of you so they graze the front of your legs.
3. Once the dumbbells have reached your knees or mid-shin, start to return to your starting position by straightening your legs as you bring your hips forward.
4. Squeeze the glutes at the top.
5. Perform 8-12 reps, 2-3 sets, with 30-second rest between.

Modifications & progressions:

• Beginner: Regular deadlifts (as listed above) with light to medium weight or body weight only
• Intermediate: Staggered deadlift 
• Advanced: Single-leg deadlift

Equipment: Body weight or with dumbbells (light to heavy)

1. Start standing tall with your feet together and dumbbells hanging at your sides (if you’re using dumbbells).
2. Engage your core and step your right leg out to your right side. Plant your right foot firmly on the floor as you bend your right knee and lower your body toward the ground. Your left leg will stay straight, your butt will go back in space as your hips hinge and your hands frame your right knee.
3. Keep your gaze forward.
4. Once your hands have reached the height of your knees or slightly below your knees, push off your right foot and return to your standing position.
5. Perform this movement on the right side for 8-12 reps, 2-3 sets, with 30-second rest between, and repeat it on the left side.

Modifications & progressions:

• Beginner: Split lunges (body weight or light dumbbells)
• Intermediate: Weighted lateral lunges, weighted reverse lunges, weighted forward lunges, weighted curtsy lunges
• Advanced: Weighted lunges with rotation, weighted lunge with knee drive

Equipment: Body weight (optional: ankle weights)

1. Start standing tall with your feet together and hands above your head (palms facing out and arms straight with a slight bend in the elbows).
2. Bend your knees slightly to help propel you up into a small hop as you split your legs apart in the air.
3. As your feet plant wide, drop into a squat as you bend your arms so your elbows drop down towards your thighs and knees. 
4. Push off the ground to jump back up to our starting position.
5. Repeat this exercise for 10 to 15 reps, 2 to 3 times, with 30 seconds of rest in between.

Modifications & progressions:

• Beginner: Step outs
• Intermediate: Jumping jacks, squat jacks (as listed above)
• Advanced: Power squat jumps (with knee tuck)

Equipment: None (body weight only)

1. Start lying on your back with your hands behind your head and feet hovering off the floor.
2. Engage your core and bring your left knee up towards your chest (keeping your right leg straight) as you crunch up and twist to try and have your right elbow meet your left knee.
3. Return to your starting position and repeat on the other side.
4. Repeat this exercise for 10 to 15 reps on each side, for 2 to 3 sets, with 30 seconds of rest in between.

Modifications & progressions:

• Beginner: Alternating leg lift bicycle crunches
• Intermediate: Bicycle crunches (listed above)
• Advanced: V-sit bicycle crunches 

Follow this full-body cooldown or attend one of lululemon Studio’s Stretch classes to get nice and limber after a workout.

1. Bring your right arm up and across your chest as you place your left hand just above the elbow of your right arm to push it in towards you a little further.
2. Keep your arm straight with a slight bend at the elbow.
3. Hold for  5-10 seconds. 
4. Repeat on each arm 2-3 times.

1. Reach both hands behind you and interlock your fingers.
2. Pull your hands up and away from your back keeping your arms straight.
3. Look up slightly and breathe as you feel the stretch through your chest.
4. Hold for 10 to 15 seconds.

1. Shift your weight to your right leg.
2. Bend your knee as you send your left foot up behind you towards your butt.
3. Grab your left foot with your left hand and pull your foot in towards your butt as much as possible.
4. Keep your knees aligned, breathe, and hold for 10 to 15 seconds.
5. Repeat on the other leg.

1. Start lying on your back.
2. Bring your left leg up into the air as you reach your arms forward to grab the back of it. You can grab behind your thigh or behind your calf. If you can’t grab behind the leg, focus on keeping that left leg straight and bringing it as close to your body as possible. You may also choose to bend your right knee so that your right foot is flat on the floor.
3. Hold this stretch for 10-15 seconds as you breathe.
4. Switch sides and repeat this stretch on your right leg.

1. Start lying on your back with your knees bent and feet flat on the floor.
2. Bring your right leg off the floor and bend at the knee bringing the outside of your right ankle to stack on your left thigh just above the knee.
3. Lift your left foot off the floor and move both legs (as a unit) towards your chest.
4. Reach your right hand through your legs and your left hand on the outside of your left leg. Clasp them together behind your left thigh as you pull the leg towards your chest.
5. Hold this stretch for 10-15 seconds as you breathe.
6. Switch legs and repeat this stretch on the other side.

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It’s not recommended to do a full-body workout at home daily. This is because your muscles need time between workouts to recover. Schedule a cardio day, rest day, or active recovery day between full-body workouts. Examples of active recovery include yoga, foam rolling, or stretching.

Full-body workouts are as effective as workout splits because they still target the same muscles. The only difference is that split workouts target different muscle groups during different workout sessions throughout the week, while full-body workouts target every major muscle group in one session. 

You can still train each muscle group in a full-body session the way you’d train them in a split; it just takes more time in that one full-body session as opposed to breaking out each muscle group into different sessions.

lululemon Studio has thousands of full-body workouts that you can do from the comfort of your own home. Filter by your fitness level, time, equipment available, and favorite trainer. You can also add limitations in the app by body type to configure your perfect workout with modifications as needed. Attend a class live or stream on demand around your schedule. The options are endless, but each one is guaranteed to give you the total-body workout you’re looking for to achieve your fitness goals.

Maximize your time and get your daily dose of exercise with lululemon Studio full-body workouts. Become a member today and get FREE access to our library of over 10,000 classes and over 60 workout categories for 30 days.