Full Body Home Workout For a Banging Beach Body

Anyone can have a hot body, especially with this full-body workout you can do anytime you’re craving a sweat session. 

In a dream world, we could have anything we want by thinking about it. Can you imagine having a meal you’ve been craving or having your dream body by thinking about it? 

Well, even in the real world having a banging body is that simple. All you have to do is put in the work. The best part is you can put in the work at home, while traveling, or during a weekend getaway. With our full body workout, you’ll see results as long as you workout regularly. Once you start seeing results, don’t stop working out! Keep going, and you’ll be posting non-stop selfies on Instagram in no time. 

8 Signs You’re Out of Shape

There are signs that you’re out of shape and might want to consider changing up your daily routine. Your health is important, and you should take care of it. 

  1. You don’t feel self-confident.
  2. When you’re doing daily activities, you get winded easily. (If going up that flight of stairs at your apartment is becoming the least favorite part of your day, it’s a symptom of your body is working harder than it should be.)
  3. You have back pain. 
  4. You have stiff joints. 
  5. You can’t get restful sleep no matter how many hours of sleep you get. 
  6. Your mental health has been suffering lately. 
  7. You only crave junk food, and that’s all you want. 
  8. You have a high resting heart rate. 


Two Week Shred Workout Challenge Full Body Weight Loss Workout

The Best Full Upper Body Workout with Dumbells to Tone & Sculpt

Full Body HIIT Workout with No Jumping

If you’re out of shape, start with small changes like switching out soda for sparkling water and adding in a 30-minute workout two to three times a week. 

When you first start working out again after being inactive, remember the most essential aspect is just getting into the habit of working out. Don’t focus so much on what workouts you’re doing or the length of the workouts. Once you get into the habit of working out, then you can focus on the details. 

When changing your diet, don’t starve yourself – generally, or of anything you love to eat. Moderation is key. The more you restrict, the more likely you are to binge. Getting into a binge eating cycle is the last thing you want. Feel free to make some changes to your diet, but don’t go overboard. We highly recommend to do your research, and visit your physician or a nutritionist that can help you safely adjust your diet/workout plan. 

Benefits of Full Body Workouts

It’s great to have days where you focus on specific body parts, but there’s so many benefits to a full body workout:

  • Losing overall fat 
  • Increased muscle 
  • Increased strength 
  • Reducing chronic fatigue 
  • Maximizing how many calories you burn per workout 
  • Ability to burn more muscle vs. split workouts 
  • Increased recovery time between workouts 

You can even spice up your full body workouts with other accessories such as hand weights, ankle weights, workout mats, and earphones.

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1. Squat + High Punches – 30 secs

Incorporate dumbbells into your workout routine by standing with feet shoulder-width apart, holding them at shoulder level. As you squat down, push your hips back and keep them higher than your knees are. While doing this, alternate punching forward with each hand to engage your upper body too!

Squat + High Punches

2. Jumping Jacks – 30 secs

Jumping jacks are a lower body workout that targets your legs, core, and arms. To do a jumping jack, stand with your feet together and your arms at your sides. Next, you need to bend your knees a tiny bit and jump into the air as if you just received the best news of your life. 

When you jump, your going to move your feet shoulder-width apart while putting your arms above your head – then jump pack to the first position. 
You completed a jumping jack! For more intense jumping jacks, try ankle weights. Don’t forget comfy shoes!

Jumping Jacks

3. Lunge + Kick – 60 secs

To do a lunge kick, begin with your feet together. Then you’re going to step back with your right leg, and do a lunge. When you come back up, you kick your right foot into the air. Return to the first position and do your left leg. Keep alternating legs through the sets. Ankle weights can also add to the intensity of this workout.

Lunge + Kick

4. Bird dog – 60 secs

To do a bird dog: Position yourself on your hands and knees, with your hands aligned with your shoulders and your knees underneath your hips. Extend one leg and the opposite arm simultaneously, holding the position for a few seconds before returning to the first position. Alternate sides after each rep. Want to burn even more calories? Consider adding hand weights and ankle weights.

Bird dog
Full body workout - Equipment Free

5. Alternate Side Plank – 60 secs

For an alternate side plank, position yourself like you would in a normal plank. Next, you have to shift to one side while rotating your body so you can lift your arm up. After, return to the original plank position and repeat on the other side.

Alternate Side Plank

6. Reverse Dips – 30 secs

Reverse dips are an effective way to tone your glutes and get your dream booty. To do a reverse dip, sit on your bottom with your legs bent at the knee. Lift yourself up into the air using your hips, then slowly sit back down. Keep repeating until you’ve done a complete set. A soft workout mat is perfect for floor exercises like these. 

Reverse Dips

7. Bicycle Crunches – 30 secs

To do a bicycle crunches, you have to start on your back. Lift your shoulders off of your workout mat, and lift your legs. Bring your right knee and opposite elbow to each other by crunching your body on one side while fully extending the other leg. Go back to the first position and crunch the other side.  If you add ankle weights, you can increase how hard your body works with this excercise. 

Bicycle Crunches

8. Glute Bridges – 60 secs

Glute bridges are one of the simplest workouts to get a bigger booty. To do a glute bridge, start by laying on the floor. Keeping your arms and hands flat, lift your pelvis into the air, and hold for 3 seconds before lowering. Keep repeating until one set has been done. Resistance bands are a great idea for leveling up this booty workout.

Glute Bridges

9. Rainbow Leg Lift – 60 secs

The last excerise you’ll do is a rainbow leg lift. To do a rainbow leg lift, you’ll begin on your hands and knees. Keep your hands in line with your shoulders. Next, you’ll kick your right leg up into the air, without pointing out your toes. Hold for 2-3 seconds. Do the next leg until you’ve completed a full set. 

Rainbow Leg Lift

FAQ: Toning Your Body From Head to Toe

  • Can you get ripped with full body workouts?

You can get ripped with full body workouts! Full-body workouts help maximize the amount of calories you burn, increases lean muscle mass, and targets every body group all at once. 

  • How long should a full body workout be?

There are no set in stone rules about the length of a full body workout. A full body workout can be as long as you want it to be. On average, people do full body workouts for 30 minutes to 2 hours. 

  • How long does it take to get back in shape?

No matter whether it’s been 2 months, 6 months, 1 year, or 20 years since you worked out, usually it takes 2 months of regular, moderate exercise to get back into shape. Keep that in mind as you start or continue on your fitness journey!

  • Do full body workouts burn more fat than split body workouts? 

Full body workouts do burn more fat because full body workouts target multiple areas of the body at once. Thereby, burning more fat than spilt body workouts. 

  • How do you know if your body is changing from working out?

There are subtle changes you should notice, like: your energy is increasing, your endurance improving, and your clothes are starting to become looser. Remember, changes won’t happen overnight (not even 2 days or a week later). Give it time, we promise you’ll see results if you keep working at it! 

full body workout - Equipment Free

Stay Motivated and Hydrated!

Even though you may be in the zone, you need to stay hydrated. A water bottle is your best friend throughout your workout journey, so make sure you have a good insulated water bottle to help you out. Becoming dehydrated can make you lightheaded, dizzy, or nauseous. Don’t only drink water when you’re working out. Remember to drink water throughout the day, even if you’re not working out. 

If you’re feeling low on motivation, try preworkout or drinking a cup of coffee if it’s not too late. Sometimes all you need is a little kick in the butt to get started. Or, try looking at some workout motivation quotes. There’s even workout motivation videos if you’re struggling extra hard to get up and get moving!

Full body workout - Equipment Free


I am a fitness enthusiats who is passionate about exercising, eating well and living a healthy lifestyle. Come along with me as I share some of my favourite exercise and fitness tips with you.

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