Gym memberships can be expensive, and traveling to and from the gym can take time. Many gyms also get busy at peak hours, forcing you to have to wait for equipment and train in a crowded space. Doing a full-body workout at home instead is a much better option for many people. According to strength coach Chad Waterbury, full-body workouts recruit a large number of muscles, increase your work capacity and improve anaerobic fitness.
Bodyweight Squats
Stand with your feet a couple of inches wider than shoulder width and your toes slightly pointed out. Keep your head and chest up, and push your hips back while keeping your knees pointing out, so that you start to descend. Keep your heels on the floor, and aim to go as low as you can with good technique and without leaning forward. When you get as low as you can, forcefully stand back up again. Perform four sets of 12 repetitions, resting for 30 seconds between each set. Squats will work your entire lower body and core.
Lunges
Like squats, lunges develop strength and endurance in the lower body. Stand with your feet shoulder-width apart and toes facing forward. Step your left leg out about 2 feet in front of you, then begin to bend both legs until your right knee lightly touches the floor. Straighten both legs while bringing the left foot back in line with the right. Do five sets of eight reps per side, with no rest between legs, but 45 seconds between sets. You can put more emphasis on the hamstrings at the back of the leg by stepping farther forward when you lunge, and more emphasis on the quadriceps at the front of the leg by taking shorter steps.
Pressups
Kneel on the floor and place your hands on the floor slightly wider than shoulder-width apart. Take your knees off the floor and walk your legs back until your body weight is being supported by just your arms and feet, and your whole body is in a straight line. Slowly descend toward the floor by bending your arms while keeping your torso and hips in line. When your chest is 2 inches from the floor, push back up to the start position. Aim to do five sets of five reps. To begin with, you may find these too tough, so experiment with doing partial pressups where you don't descend all the way down or pressups on your knees.
Plank
The plank is a great exercise for all of the core muscles of the stomach and lower back. Kneel on the floor, and place your forearms on the ground directly underneath your shoulders. Take your knees off the floor so that only your forearms and balls of your feet are in contact with it, and keep your body as still and straight as possible by tensing your stomach muscles. Hold the plank for as long as you can with good form, and do two sets of maximum holds. Aim to increase the time you do it for every time you train.
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