THE WELLNEST • Body • Fitness

A 30-Minute Full-Body Workout You Can Do At Home

By Jessica Nelson, RDN, CPT • Updated May 13, 2022

No gym? No problem. As a certified personal trainer, I assure you you can get a great at-home full-body workout using just your body weight and a few pieces of equipment. This workout will take you less than 30 minutes to complete and is my own go-to for an at-home full-body workout when I’m short on time.

Read on to get all the details of each move and be sure to watch the video above to see a demo of these moves in action. All you need for this home full-body workout is a little bit of space, a set of light or medium dumbells (3, 5, or 7 pounds will work depending on your level), some good tunes, and a towel for the sweat. (Because yes, there will be lots of sweat.) No dumbbells? No problem! All of the exercises in this workout can be done without weights.

How To Use This Program

You can incorporate this workout into your weekly routine by performing this workout two or three times per week. For all you overachievers, I wouldn’t recommend any more than that. Instead, balance this at-home full-body workout with other types of physical activity throughout your week. For example, here is a combination of weekly workouts that pairs nicely:

2-3 strength training days using the workout in this article
1-2 days of cardio (running, HIIT, or biking)
1 restorative stretching day (yoga, pilates, swimming, or foam rolling)
1-2 active rest days (leisure walking or biking, playing with kids, etc.)

Set Yourself Up for Success

To get the most out of this program, here are some tips to stick to.

First, choose dumbbell weights that feel right for you. You should be able to perform the exercises without pain or difficulty. It is always best to start out lighter until you’ve mastered the correct form for each exercise, then increase your weight a few pound increments at a time.

Then, the suggested amount of reps for each exercise are just that: suggestions. You can complete as many reps as feels comfortable, whether that be more or less than we’ve said below. Also, for each movement, I’ve provided both a modification for beginners and a more challenging version. Start with whatever version is best for your current needs and try increasing the difficulty every 2-4 weeks.

Finally, I’ve provided suggested rest times but take as much as you need! After all, you know your limits best.

Easy & Effective At-Home Full-Body Workout

To get the best results with this workout, repeat the full circuit of these moves in 3-4 sets. Allow yourself to rest for 30-60 seconds between each move. Then, rest up to two minutes between each set.

1. Dumbbell Jumping Jacks

Complete jumping jacks while holding 2-3 pound dumbbells in your hands.

Reps: 20
Modification: Drop the dumbbells and do normal jumping jacks.
Challenge: Speed up the tempo and do more reps.

2. Lunge with Crossover Punches

Stand with feet hip-width apart. Keep your back straight and chest open. Hold your dumbbells at shoulder level with arms bent.
Lunge forward and punch your right arm across the body.
Pull your arm back and punch with your left arm across the body. Your shoulders and torso should rotate with each punch.
Return back to standing with feet together. This is one rep. Then, lunge forward with the other foot and repeat punches with both arms to complete a rep on the other side.

Reps: 8 per side
Modification: Drop the dumbbells and just do crossover reaches.
Challenge: Increase the dumbbell weights and/or add 2-3 punch rounds with each lunge.

3. Side Lunge with Dumbbell Bicep Curls

Stand with your feet shoulder-width apart. Hold your dumbbells with arms fully extended down in front of your body. The palms will face forward.
Step left, dropping your hips and bending the left knee into a lunge position. The right leg will remain fully extended to the side.
At the bottom of your side lunge, bicep curl up with both arms. Lower your dumbbells while still in the lunge position.
Return to standing. This is one rep. Repeat on the opposite side.

Reps: 8 per side
Modification: Drop the dumbbells and do side lunges with your hands on your hips.
Challenge: Increase the dumbbell weight and curl up to three times in each lunge position.

4. Dumbbell Squat Jumps

Start with your feet wider than shoulder-width apart and your toes slightly pointed out. Hold dumbbells at your sides with palms facing in towards the body.
Lower into a squat position, pushing your hips and butt backward. Your back should be straight and your chest, open.
At the bottom of your squat push through the heels to jump up. The dumbbells will remain down at your sides. Land softly on the feet.

Reps: 10
Modification: Drop dumbbells and do normal squat jumps.
Challenge: Increase the dumbbell weights and/or do a more explosive jump.

5. Plank Shoulder Taps with Leg Lifts

Begin in a full plank position, spine neutral. Keep your hips lifted and hands positioned under your shoulders with your feet slightly wider than your hip’s distance.
Tap your right shoulder with your left hand before returning to a plank position.
Tap your left shoulder with the right hand and return to plank.
Lift the right leg and hold for a two-second pause.
Repeat with the left leg. This sequence is one rep.

Reps: 8
Modification: Start with just the shoulder taps and work up to lifting the legs.
Challenge: Try tapping the shoulder and lifting the opposite leg simultaneously. Alternatively, you can add dumbbells.

6. Plank Rotations

Start in a full plank position while holding dumbbells in each hand.
Rotate your torso to the left while lifting the left arm toward the ceiling until fully extended.
Pause for two seconds, then bring your hand back to a plank position. This is one rep. Repeat on the other side.

Reps: 8 per side
Modification: Drop the dumbbells and just extend your arm up with a torso rotation.
Challenge: Increase the dumbbell weight and add a 3-5 second pause with each extension.

7. Bear Crawl

While grasping a dumbbell in each hand, begin on all fours. Your hands should be directly under the shoulders and your knees under the hips. Keep your back flat, hips low, and your head held in line with the shoulders.
Press through the hands and the feet and hover your knees a few inches about the ground.
Holding the dumbbells, take a small step with the left arm and right leg simultaneously. Repeat on the opposite side to complete two total steps forward.

Reps: 16 forward, 16 backward
Modification: Drop the dumbbells and perform the same crawl without weights.
Challenge: Increase the dumbbell weight and/or add in lateral steps to the left and right.

8. Russian Twist with Overhead Press

Begin sitting on the floor with a straight back and bent knees.
Flex your feet and hover them a few inches from the floor. Your chest will stay straight but lean back to create a 90-degree angle between your thighs and your chest.
Hold a single dumbbell in both hands at the center of your chest. Twist your torso to the right and touch the dumbbell towards the floor next to the right hip.
Rotate back to center and press the dumbbell overhead. Next, repeat on the left side. This is one rep.

Reps: 8
Modification: Remove the overhead press between torso twists.
Challenge: Add in 3-5 overhead presses between torso twists.

9. Pullover Crunches

Begin lying on the floor, face up. Bend the knees and plant your feet firmly on the floor. Hold one dumbbell overhead in both hands with your arms extended.
Pull the dumbbell over your head towards your chest while performing a crunch.
Slowly lower the arms and chest back to the floor to complete one rep.

Reps: 10
Modification: Leave out the dumbbell and reach toward the sky with each crunch.
Challenge: Extend your legs out on the floor, toes up. As you pull the dumbbell overhead, lift your straight legs to meet the dumbbell over your core. Release slowly to the floor to complete one rep.

Fuel this workout appropriately with our guide to the right foods to eat before and after a workout. Looking for fitness challenge results? See our 16-week BBG transformations.