HomeHome Full Body Starter
A 20-minute beginner home full-body session for men: squats, push-ups, bodyweight standing rows and elbow planks. Three sets each, no equipment, and the four patterns that matter most — legs, push, pull and core — in one short, repeatable block.
Home Full Body Starter at a glance
- Level
- Beginner
- Duration
- 20 minutes
- Exercises
- 4
- Estimated burn
- ~180 kcal
- Equipment
- None — floor space only
- Muscles worked
- Chest, Back, Quads, Core
- Category
- Home
- Made for
- Men
- Price
- Free
4 exercises in Home Full Body Starter
- 1Bodyweight squat3 × 15
- 2Push ups bodyweight3 × 10
- 3 × 12
- 4Plank on elbows3 × 30s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Full Body Starter
Push-ups on the knees or against a wall are the right choice if ten strict reps are not there yet. Rest 60 seconds. Run this three times a week for a month before worrying about anything more advanced; the base is worth building properly.
Home Full Body Starter — questions
How long does Home Full Body Starter take?
About 20 minutes from the first set to the last. The session contains 4 exercises and burns roughly 180 kcal for an average trainee.
What equipment do you need for Home Full Body Starter?
None — floor space only. The session is built around Bodyweight squat, Push ups bodyweight, Bodyweight Standing Row and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Full Body Starter suitable for beginners?
Yes. Home Full Body Starter 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 Starter work?
Chest, Back, Quads, Core. 4 exercises, starting with Bodyweight squat, Push ups bodyweight, Bodyweight Standing Row.
Is Home Full Body Starter free?
Yes. Home Full Body Starter 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 Starter into the GymiaFit app — free, no account tricks, no paywall.
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