HomeHome Full Body Sculpt
A 30-minute home full-body session for women, no equipment. Bodyweight pulse squats and squatting rows open with legs and back, push-ups cover the chest, single-leg bridges with an outstretched leg isolate each glute, and dead bugs finish the core. Around 310 kcal.
Home Full Body Sculpt at a glance
- Level
- Intermediate
- Duration
- 30 minutes
- Exercises
- 5
- Estimated burn
- ~310 kcal
- Equipment
- None — floor space only
- Muscles worked
- Chest, Back, Quads, Glutes, Core
- Category
- Home
- Made for
- Women
- Price
- Free
5 exercises in Home Full Body Sculpt
- 1Bodyweight pulse squat4 × 20
- 4 × 12
- 3Push ups bodyweight3 × 12
- 3 × 12
- 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 Sculpt
Pulse squats at 20 reps are meant to burn — stay in the bottom half of the range. Rest 45 to 60 seconds. On the single-leg bridge, keep the hips level; if one side drops, lower the free leg and work up to the full version.
Home Full Body Sculpt — questions
How long does Home Full Body Sculpt take?
About 30 minutes from the first set to the last. The session contains 5 exercises and burns roughly 310 kcal for an average trainee.
What equipment do you need for Home Full Body Sculpt?
None — floor space only. The session is built around Bodyweight pulse squat, Bodyweight Squatting Row, Push ups bodyweight and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Full Body Sculpt suitable for beginners?
Home Full Body Sculpt is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Home Full Body Sculpt work?
Chest, Back, Quads, Glutes, Core. 5 exercises, starting with Bodyweight pulse squat, Bodyweight Squatting Row, Push ups bodyweight.
Is Home Full Body Sculpt free?
Yes. Home Full Body Sculpt 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 Sculpt into the GymiaFit app — free, no account tricks, no paywall.
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