The Ultimate Full Body Home Workout For Beginners

Are you looking to get into the best shape of your life?  Do you want to lose fat and tone up that body of yours?  Do you want to do all this without leaving your house?  If you answered yes to any of these questions, then we at BFG Muscle have got you covered with the Ultimate Full Body Home Workout.

So you have made the decision to take your fitness to the next level?

But maybe you are not quite ready to join a gym, or unforeseen circumstances mean you have to exercise in your house.

Well as your fitness wizards, we have the answer to all your problems in this very article.

This full-body bodyweight routine will not only help you build some muscle whilst burning fat but will also get your heart pumping and body sweating.

So what’s the best way to achieve this?  Bodyweight circuit training.

Full Body, Bodyweight Circuit Training (The Benefits)

Male athlete doing Hiit Bodyweight training on stairs

Let’s not beat around the bush here.  When doing full-body circuit training, either using weights or your own bodyweight, you will be working nearly every muscle in your body through doing compound movements, which in turn will burn a ton of calories.

Might I add this style of training will burn way more calories than doing an extremely boring and insufficient steady-state cardio session.

Not only that, strength training and high-intensity circuit training have been proven time and time again to have a far great afterburn effect.

What is the afterburn effect? Basically it refers to the energy you expend after you have finished your training session.  Or to put it simply, how many calories you burn through the rest of the day.

So whether you want to train in the gym or at home and are serious about making physical changes to your body then ditch the long-winded steady-state stuff and start opting for a workout like the one you will learn below.

Oh, one last point I would like to add, if you are someone who is short on time (who isn’t right) then results using circuit training can be achieved in a fraction of the time you would need with steady-state cardio.

Right, it’s now time to get into the nitty-gritty of the exercises and workout.

The Best Exercises For Your Full Body Circuit

Before we actually get into the main workout, it’s important to know what each exercise is and how to do them.

I am now going to take you through the best bodyweight resistance style and HIIT style exercises that will be included in your full body home workout below.

I will split these up into upper body, lower body and HIIT categories

Best Lower-Body Bodyweight Exercises

I am now going to take you through the best lower body bodyweight exercises you can do.  All these exercises are resistance-based to help you tone and build muscle.  These exercises involve no jumping.

Bodyweight Squat

Bulgarian Split Squat (Or Assisted version)

In terms of joint movements and technique, the Bulgarian split squat is very similar to the normal squat.

However, there is a major difference.  The Bulgarian split squat will allow you to go much deeper into the movement, massively increasing the tension through your quads.

Due to the extra balance required for this movement, it makes it a whole lot more challenging than the normal bodyweight squat as well.

Walking Lunges

Reverse Lunges

So there is one major difference to the Reverse lunge compared to other versions.  There is miles less stress placed on your knees.

Pistol Squats (Or Assisted Version)

This is most probably the most challenging leg exercise I have included.  You will find in most cases even the most advanced trainers and strength athletes struggle with this.  However, I have included it as there is no other exercise like it.

It will build incredible strength through your legs and glutes whilst also hitting all your lower-body stabilising muscles.

Perfect this, and a normal squat will soon become a breeze.

It’s important to follow the instructions of the video above and start off with the assisted pistol squat.  This will help with learning the correct form when moving onto the full version.

Glute Bridge

A fantastic version isolating and target the glute muscles, which are often overlooked in many training programs.

Once you learn how to strengthen and activate your glutes properly, all your other major lower body exercises will benefit.

Best Upper-Body Bodyweight Exercises

It’s now time to take you through the best exercises to target all your push and pull upper body muscles.

Full Press Ups (Or Press Ups on Knees)

  • Here is the Kneeling version of this exercise

Press Up (Elevated)

When you elevate your hands onto a raised surface, it makes it far easier to keep the correct posture throughout your upper body when doing a press up.

Sometimes, however, this is still too challenging and that is definitely where the press-ups on your knees come into play.

Diamond Press Up

A diamond press-up is a slightly more advanced version of the normal press up.  However, you can make it easier by doing the movement on your knees or with your hands elevated.

Although your chest will still be working, the idea of this exercise is to bring more of the focus onto your triceps.

Tricep Dips

Inverted Row (With Table If You Don’t Have Access To A Bar)

  • Here is the table version of the inverted row

Make sure the table is sturdy enough before attempting this.

Door Frame Row

The door frame row is a much easier and less intense version of the inverted row.  If you are a complete beginner and have really limited strength through your back, then start with this version.

Band Assisted Pull-Ups (If you have a Home Pull Up Bar)

The band-assisted pull up does go against the no equipment rule, however, it’s such a fantastic exercise. that if you do have the equipment, then it’s a no brainer to try it out.

Best Bodyweight HIIT Exercises

Here are the HIIT bodyweight exercises that will be included in your full-body circuit.  Most of these involve jumping and leaping, however, if you do struggle with knee pain or find your fitness isn’t quite up to the level required to do these yet, then you can still do all the movements without the jump.

These will all tax your muscles as well as elevating your heart rate helping your burn a shed load of calories.

Let’s take a look at them below.

Jump Squats

Jump Lunges (Intermediate to Advanced)

A very challenging exercise, which would require you to have a decent amount of strength in your legs to start with.

If you struggle then swap these out for forwarding stepping lunges and focus on building strength through those legs first.

Skater Jumps

Mountain Climbers

Burpees (Intermediate To Advanced)

If you really struggle to do the full movement, then take out the jump and just stand up straight instead.

Squat Thrusts

The Full-Body Circuit Workout

The Warm-UP

Before you take part in any kind of physical activity, you need to do a dynamic warm-up.  This will raise your heart rate, prepare the muscles for what’s to come, open up your hips and reduce the risk of injury.

Check out this video below for a full 5-minute dynamic warm-up.

I am going to show you two circuits now.  One is purely strength-based and one is a mix of strength and HIIT exercises.

Strength-Based Full Body Home Workout Circuit (Option A and Option B)

Option A

  1. Aim for only 10 to 15 seconds rest between each exercise
  2. Repeat the circuit 3 to 5 times
  3. Rest for 2 minutes between each circuit
  4. If you start getting to a point where you can no longer complete the reps, do not worry. Stop once form becomes sloppy and move onto the next exercise.

Bulgarian Split Squats (10 to 15 on each leg)

Press-ups (10 to 15 reps)

  • Choose whichever version allows you to complete the required reps)

Inverted Rows (10 to 15 reps)

Glute Bridges (10 reps of 5-second holds)

Option B

Bodyweight Basic squats or Pistol squats (Basic squats – 20 reps, Pistol squats – 10 reps each leg)

  • Personally I would practice pistol squats separately and only include them in the circuit once you can comfortably do the full movement.

Band Assisted Pull-Ups or Inverted Rows (10 to 15 reps)

  • For this circuit if you have the equipment opt for the band-assisted pull-ups)

Tricep Dips or Diamond Press Ups (10 to 15 reps)

  • Both of these are designed to target the triceps more.  If you opt for the diamond press-ups, remember you have the 3 different difficulty levels to choose from.

Walking Lunges (20 total reps)

  1. Aim for only 10 to 15 seconds rest between each exercise
  2. Repeat the circuit 3 to 5 times
  3. Rest for 2 minutes between each circuit
  4. If you start getting to a point where you can no longer complete the reps, do not worry. Stop once form becomes sloppy and move onto the next exercise.

HIIT Based Full Body Home Workout Circuit

Jump Squats or Jump lunges

Press Ups

Mountain Climbers

Inverted Rows


Skater Jumps

  1. This circuit will be timed as opposed to being based on a certain number of repetitions per exercise
  2. You will perform each exercise for 20 seconds
  3. Rest between each exercise for 40 seconds (beginner), 30 seconds (intermediate), 10 to 20 seconds (advanced)
  4. Repeat the circuit 2 to 3 times, depending on fitness levels
  5. After one complete circuit rest for 1 minute before repeating again
  6. It is much better to have a slightly longer rest time and be able to go harder on each exercise, then try and reduce the rest times to quickly and end up puffing out to early or having to slow down on each exercise just to get through it.

You may think to yourself, “20 seconds seems a bit short per exercise”.  This is a common mistake people make.  They are short intervals so they allow you to go fast, hard and intense on each one.

If you drag the length of the interval out, you will soon have to naturally start really pacing yourself to a degree where you are no longer doing HIIT or your form will totally go out the window.

How Frequently Should I Do These Circuits

Combining both the strength-based and HIIT circuits, you can make a complete weekly workout.

As a complete beginner, this is how I would plan the week out

Monday – Strength circuit (Option A)

Tuesday – Rest

Wednesday – HIIT Circuit

Thursday – Rest

Friday – Strength circuit (Option B)

Once your fitness improves you can add in another HIIT Circuit.

This type of training requires the body to have plenty of recovery time, so don’t be tempted to start doing these circuits every day, no matter how fit you get.

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The ultimate full body home workout for beginners

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