10 Full-body Exercises to do at Home

With the help of physical education professionals, we chose ten exercises to do at home. They are simple, suitable for almost the entire population and can be made at any time of day.

10 Workout Exercises to Get Fit at Home

1. Isometric Board

10 Full Body Exercises to Get Fit

The isometric board is the most effective way to strengthen the abdominal and lower back at once.

Anyone who spends a lot of time sitting or standing ends up not working these areas and, as a result, impairs posture, causes back pain and abdominal flaccidity.


  • To make the isometric board you just need to mat to support your arms without getting hurt.
  • Then, lying on your stomach, rest your forearms and elbows on the mat in line with your shoulders.
  • Place your toes on the floor and lift your hips, taking care to keep your spine perfectly aligned – think that you have a string at the end of your head to pull forward.
  • Hold position.
  • Inhale and exhale deeply and concentrate your strength in the core area – the trick to achieving this is to think about pushing in the abdominal area and the body does the rest.

Tip: Start with four sets of 15 seconds, and as it gets easier, increase the time or number of sets.

2. Push-Ups

10 Full Body Exercises to Get Fit

It is not only the arms that benefit from this exercise, the muscles in the shoulders, chest and trunk are also strengthened. With just a few minutes of exercise a day, you get results in a short time.


  • Lie down on a mat on your belly.
  • Place your hands slightly shoulder-width apart and your torso straight.
  • Lift your body by stretching your spleens, keeping your spine straight and looking straight ahead.
  • With your body supported only on your hands and tiptoe, raise and lower your body only with the help of your arms.
  • If it’s difficult, support yourself with your knees on the floor, but if it’s easy, go up to the stop and with the help of a step of alternate push-ups with each arm, that is, from a push-up, go over the step and repeat on the other side.

Tip: Do three sets of 10 push-ups.

3. Weighted Squats

10 Full Body Exercises to Get Fit

Squats are interesting exercises to work on your abs, thighs, buttocks and back muscles.

With or without additional load, by strengthening the muscles, it improves posture, balance and increases your physical capacity.


  • Start by placing your legs a little more than shoulder-width apart and keeping your torso straight.
  • With the thrust of your arms, gently sit on the edge of the bed and get up immediately.
  • Do three sets of 20 squats.
  • As soon as possible, increase the difficulty level and add weight.
  • Hold the weight close to your chest and increase the amplitude of the descent.

Tip: Do three or more sets of 20 squats.

4. Board Touching Shoulders

10 Full Body Exercises to Get Fit

Like the isometric board, this exercise is also useful for strengthening the abdominal area and upper limbs.


  • On his stomach, he rests on his hands and maintains a neutral lower back posture, focusing on the abdominal contraction.
  • Touch alternately with one hand on the opposite shoulder.
  • When touching the shoulders, avoid moving the hip and body sideways.
  • The only movement should be the hand moving to touch the opposite shoulder.

Tip: You can alternate this exercise with another one that is more cardiovascularly demanding.

5. High Skipping

10 Full Body Exercises to Get Fit

Running with your knees high (in place) is another cardio activation exercise you can include in your sports routine.


  • Alternate knee lift, at least 90 degrees with your torso, as quickly as possible.
  • Focus the exercise on the abdominal.
  • Always keep your back high, chest open, and shoulders straight.
  • Looking straight ahead.

Tip: do three sets or more than 10 high skippings.

6. Jumping Jacks

10 Full Body Exercises to Get Fit

Also known as jumping jacks, this exercise involves movements of the upper and lower limbs.


  • Start the movement while standing, with your arms at your sides and your legs closed.
  • Afterwards, make a small jump, moving your hands above your head and your legs moving sideways.
  • Perform another jump returning arms and legs to starting position.
  • Repeat movement for programmed time or number of repetitions.

Tip: give a set of 20 between each set of burpees, for example.

7. Mountain Climbers

To do this exercise you must first support your body in the plank position and alternately bend your knees. It’s an interesting exercise to burn calories and work your abs.


  • Start in the plank position with arms straight.
  • Bring one knee to your chest.
  • Repeat the action with the other knee and repeat the movement in alternation.

Tip: from two sets of 20.

8. Jump Rope

10 Full Body Exercises to Get Fit

Rope jumping is also a good exercise to increase cardiovascular capacity, toning and loss of fat mass.


  • During the exercise, keep your core contracted, your elbows close to your body, and move the rope with the exclusive action of your wrists. Always keep your knees semi-bent.

Tip: You can alternate jumping rope exercise with squat exercises.

9. Abdominals (Abs Crunch)

10 Full Body Exercises to Get Fit

This is an exercise that promotes core stability and strengthens the abdominal area.


  • Lie on the floor with your knees bent and, if possible, place your feet under something that prevents them from moving.
  • Place your hands behind your head and contract your rectus abdominis tightly as you lift your torso so that your upper body forms the V-shape with your legs.
  • Descend slowly, in a controlled manner, back to the starting position.

Tip: Do three sets of 10 sit-ups.

10. Bridge with Support

10 Full Body Exercises to Get Fit

The supported bridge is an interesting exercise for working your buttocks and legs.


  • Lie on your back down and stretch your arms at your sides.
  • Bend your legs and raise your lower back off the floor.
  • Do not touch your buttocks on the floor when landing, and compress them when raising the pelvis.
  • Breathe in and out slowly, slowly and in a controlled manner.

Tip: Do three sets of 15 reps, with 30 seconds of rest between each set.

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