HomeHome Full Body Starter
A 20-minute beginner home full-body session for women: bodyweight squats, wall push-ups, low glute bridges and elbow planks. Three sets each, around 175 kcal, no equipment and nothing that requires prior experience.
Home Full Body Starter at a glance
- Level
- Beginner
- Duration
- 20 minutes
- Exercises
- 4
- Estimated burn
- ~175 kcal
- Equipment
- None — floor space only
- Muscles worked
- Chest, Quads, Glutes, Core
- Category
- Home
- Made for
- Women
- Price
- Free
4 exercises in Home Full Body Starter
- 1Bodyweight squat3 × 15
- 3 × 12
- 3 × 18
- 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
Wall push-ups are the entry point — as they get easy, move to a kitchen counter, then a chair, then the floor. Rest 60 seconds. Consistency beats intensity here: three short sessions a week will do more than one hard one.
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 175 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-up (wall), Low Glute Bridge On Floor 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, Quads, Glutes, Core. 4 exercises, starting with Bodyweight squat, Push-up (wall), Low Glute Bridge On Floor.
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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