HomeHome Full Body Express
A 15-minute home full-body session for women in five movements: bodyweight squats, glute bridges, push-ups, curtsy lunges and dead bugs. No equipment, around 140 kcal, and broad enough to cover legs, glutes, upper body and core in a quarter of an hour.
Home Full Body Express at a glance
- Level
- Beginner
- Duration
- 15 minutes
- Exercises
- 5
- Estimated burn
- ~140 kcal
- Equipment
- None — floor space only
- Muscles worked
- Quads, Glutes, Core, Chest
- Category
- Home
- Made for
- Women
- Price
- Free
5 exercises in Home Full Body Express
- 1Bodyweight squat3 × 15
- 3 × 18
- 3Push ups bodyweight3 × 10
- 4Curtsy lunge bodyweight3 × 14
- 3 × 16
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Full Body Express
Three rounds, 45 seconds of rest. Squeeze at the top of every glute bridge and keep the curtsy lunge controlled — the knee travels behind, not across. Push-ups on the knees are a legitimate version; move to the floor when ten reps stop being hard.
Home Full Body Express — questions
How long does Home Full Body Express take?
About 15 minutes from the first set to the last. The session contains 5 exercises and burns roughly 140 kcal for an average trainee.
What equipment do you need for Home Full Body Express?
None — floor space only. The session is built around Bodyweight squat, Low Glute Bridge On Floor, Push ups bodyweight and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Full Body Express suitable for beginners?
Yes. Home Full Body Express is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Home Full Body Express work?
Quads, Glutes, Core, Chest. 5 exercises, starting with Bodyweight squat, Low Glute Bridge On Floor, Push ups bodyweight.
Is Home Full Body Express free?
Yes. Home Full Body Express is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Home Full Body Express into the GymiaFit app — free, no account tricks, no paywall.
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