Medical Articles

At Home Full Body Workout - Get Ripped on a Budget!

Are you looking to lose a little bit of fat, gain muscle, and just generally get into killer shape? Here is a simple approach that can give you the results you want, WITHOUT going to the gym.

Two Steps To Success

We need to do two things -

  • Build muscle
  • Lose fat

Your strength workouts will build muscle, your conditioning workouts will help blowtorch that fat off your body.

At Home Full Body Workout - Strength and Muscle Gains

Since we don't want to spend all day working out, let's focus on a few simple MAXIMALLY EFFECTIVE exercises for strength.

Each strength should include 3-4 sets of each of the following movements, done for 5-8 reps (the best range for strength and muscle gains):

  • Lower body movement
  • Upper body pushing movement
  • Upper body pulling movement

Here are some excellent examples:

Lower body movements-

  • bodyweight squats
  • one legged squats (use a pole or door jam for support until you can perform these unassisted)
  • step ups (place your foot on a step around 2 feet high, and use your leg strength to press your body weight up)
  • lunges


  • add weight to any exercise by simply throwing some pea gravel ($3 for 75 pounds!) into a duffel bag and stuffing it into a backpack. Or just dump a bunch into a army duffel bag to make yourself a homemade sandbag!

Upper body pushing movement-

  • pushup
  • decline pushup (elevate your feet 2 feet or so off the ground to target your upper chest and shoulders)
  • weighted decline pushup
  • MY FAVORITE - weighted decline pushup on a DIY suspension trainer (check google for some excellent tutorials)
  • handstand pushups
  • sandbag overhead press (dump a bunch of pea gravel into a duffel bag!)

Upper body pulling movement-

  • towel pullups (roll up a towel, throw it over a beam or branch, and pull up!)
  • pullups
  • body rows
  • MY FAVORITE - weighted body rows on a DIY suspension trainer
  • sandbag rows

Simple Workouts = Success

For each of these exercises, stop a rep BEFORE failure.

So, do one of each exercise, rest 90 seconds between exercises, and complete 4 sets of each movement.

Rest a day, and then let's blast that fat with a high intensity total body workout circuit!

High Intensity Full Body Circuit Training Workout:

  • 60 Jumping Jacks
  • 10 Hindu Pushups
  • 10 Walking Lunges for each leg
  • Towel Pullups (stop 1-2 reps before failure)
  • 10 Bodyweight Squats
  • Plank Hold for 60 seconds (for sets 2 & 3 do side planks)
  • 10 Burpees
  • 50 Mountain Climbers

Rest for about a minute, then do the circuit a couple more times.

That's it!

Rest another day or so, and hit your strength workout again.

Build Muscle + Lose Fat = You Get Ripped

So now you have a good idea on how to get ripped at home with a couple excellent full body workouts.

Now all that's left is to get to work!


strength, strength muscle, strength workout, strength press, strength strength, strength workouts, fat strength, hit strength, range strength, exercises strength
Medical Articles © Dimitrov Dmitriy
Designer Dimitrov Dmytriy