Total Body (Time Based) Workout Guide | Staying Fit at Home

Total Body Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Total Body Workout Guide at Home

We want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Total Body Workout?

Throughout this workout, you’ll be working a variety of muscles and target areas. The great thing about a full body workout is that you can focus on a number of different areas at one time.  

This particular workout includes only bodyweight exercise which means everyone regardless of ability can get involved. If you’re short for time or want to do one really effective workout, full body workouts are the way forward. A full body workout will push you and your body to achieve amazing things and once it’s all over, your whole body will thank you for it! This workout includes push and pull movements – this variety will allow you to tone and condition your body and finish feeling positive and satisfied. This full body workout guide has been created by our expert trainers; follow the guide at home and continue working on your fitness journey until our gyms are open again.   

Strengthening Exercises

What You Need For a Total Body Workout

Nothing besides yourself! This is workout requires no equipment (besides optional bits) as it’s a mixture of bodyweight exercises that you can perform no matter your ability, age or gender. Create a big enough space in your house to complete the workout comfortably. For example, there some jumping and stretched movements, so just allow enough room for your workout whether you’re in the living room, garden or back in our gyms once we re-open. Now, grab your gym kit and a comfortable pair of trainers and let’s go!

Exercise 1: Jumping Jacks

Let’s get warmed up! Start with your feet together and your arms by your side. As you jump, your arms need to go into the air above your head and your legs need to be shoulder width apart. Pick up the pace as you perform each rep to get your heart rate up.  

Complete each exercise for 30 seconds followed a 30 second rest.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Press Ups

To perform a bodyweight press up safely, you have two options. The first option is to lie flat on your stomach with your hands in front of your chest but close to your body, and push your body up so that it’s off the floor and you’re on your tip toes. Hold for a second and then lower your body without touching the floor. That is one rep. The slightly simpler version of this is to rest your body weight on your knees instead of your toes but still perform the press up the same way.  

Complete each exercise for 30 seconds followed a 30 second rest.  

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Exercise 3: Plank (High)

For this next exercise, get yourself into the same position as the last exercise. Rest your weight on your hand and simply hold this moment as long as you. If you struggle to hold it, take the movement down to your knees. Just remember to keep your back as straight as you can – try not to arch your back as this could cause an injury to your back.  

Complete each exercise for 30 seconds followed a 30 second rest.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Laying Leg Raise

Start this exercise again by laying flat. Focus on crunching your upper body like you just did with a crunch but also bring your knees in towards your stomach at the same time to put more pressure on your core. Hold this for a couple of seconds and then stretch your stomach out by laying flat again.  

Complete each exercise for 30 seconds followed a 30 second rest.  

Try the workout

Exercise 5: Jumping Jacks

Back to some more jumping jacks to get that heart rate up again. Perform them exactly as you did before. Try to keep your head up and complete them as many as you can in 30 seconds. Can you beat the amount you completed last time?  

Complete each exercise for 30 seconds followed a 30 second rest.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Lunges

To perform a lunge safely, simply put one leg out in front of the other and lower yourself towards the ground. Start with your left leg in front and then stand up and swap over to your right leg. Keep alternating these legs and see how many you’re able to fit into a 30 second timeframe.  

Complete each exercise for 30 seconds followed a 30 second rest.  

Try the workout

Exercise 7: Shoulder Press

Now let’s work our shoulders with a simple shoulder press. Grab some weighted equipment (if you have dumbbells, perfect, otherwise just grab household items like tins/jars or a water bottle) and stand upright. Start with your hands at either side of your shoulders and push them upwards until your arms are fully extended. This is one rep. Work on really toning and defining your shoulders with this challenging and effective upper body exercise.  

Complete each exercise for 30 seconds followed a 30 second rest.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 8: Hip Thrusts

This next exercise is all about your lower body and focusing on your bum and glutes. Rest your back onto a high surface such as your bed or sofa, whilst you sit on the floor with your knees up and feet in front on you. Thrust your hips into the air, hold for a couple of seconds and then return to the original position. Try not to over extend your thrusting motion as you may cause injury to your lower back.  

Complete each exercise for 30 seconds followed a 30 second rest.  

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Exercise 10: Dive Bomber Press Ups

This is a great stretch-like exercise that will help you to complete future home workouts and gym workouts with ease. To start, get into a press-up position and then lean back and stick your bum into the air as far as you. Next, lower your chest to the ground and lean back to stretch your back. Hold this for a couple of seconds and then return to the starting position.  

Complete each exercise for 30 seconds followed a 30 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 10: Mountain Climbers

This a great cardio exercise that works your full body and helps you to burn body fat fast. Get into a press up position and rest your bodyweight on your hands. Start performing the reps by pulling your left knee in towards your chest. Get back to your original position and then bring your right leg in towards your chest. Keep alternating legs until you’ve completed all of the reps. The faster that you can perform these, the better the results.  

Complete each exercise for 30 seconds followed a 30 second rest.

Try the workout

Exercise 11: Squat Jumps

Stand with your feet shoulder width apart and sit down into a squat position. Bring your arms down to your side and use them to build momentum with one big swing and then jump into the air. Land onto your feet and repeat the squat jump again.  

Complete each exercise for 30 seconds followed a 30 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 12: Forward Squat Jumps

Make sure you have enough space before starting this exercise as you’re going to be travelling across the room. Stand with your feet shoulder width apart and squat. Then, swing your arms to build momentum and jump forward and lower your body into another squat. Perform 5 squat jumps and then run back to your starting position and repeat.  

Complete each exercise for 30 seconds followed a 30 second rest.  

Try the workout

Exercise 13: Jumping Jacks

Your last exercise is one final round of jumping jacks. So, use the last bit of energy you’ve got to perform strong and speedy reps and finish this workout off well. 

Complete each exercise for 30 seconds followed a 30 second rest.  

Try the workout

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Laura as she guides you through this full Total Body workout.

Total Body Workout Guide Summary:

Goal 

 

Weight Loss / Get Fit 

Equipment 

 

Dumbbells, chair and sofa  

Fitness Space 

 

4m x 4m clear area like a living room, garden or dining room.  

Level 

 

Beginner  

Duration 

 

40 minutes 

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different focuses meaning that you can target different areas of your body throughout the week. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.  

Try our Total Body Time Based Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more! 

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Total Body Time Based Workout Guide can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.  

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Group Exercise Class

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

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