Most full-body workouts include a certain number of reps and sets to get optimal results. However, it’s important to take into account your fitness level and health status, as each person is able to do a different number of sets and reps during one workout. According to the ODPHP, even small amounts of exercise make a difference to overall health (6). If you are not able to do as many sets or reps as it’s stated in the workout plan, don’t be discouraged, as even a small amount of exercise benefits your general health. Here is a list of the most efficient full-body exercises that can be easily done even at home, as they don’t require any sports equipment.

1. Push-ups

This is a basic body-altering all-encompassing exercise that can help you strengthen and tone up the upper body (chest, shoulders, back muscles, biceps, triceps) and core muscles (abdominal). Repeat this exercise at least 10-12 times and if you feel like it’s a breeze for you, up the number of reps. There’s no shame in taking a step back and performing modified push-ups. Even with knees being your support point, you’ll still manage to work the same above-mentioned muscles. Rest for a few seconds, then repeat this set. Avoid sagging down, arching up, hunching your shoulders, and drooping your neck.

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2. Squats

Make sure to incorporate this exercise into your workout routine, as it’s an effective way to build your leg muscles (quadriceps, hamstrings, and calves). Furthermore, it promotes body-wide muscle building, improving the muscle mass. By changing up the tempo, you can manage to sneak in some cardio which will help you peel off unwanted pounds. Banging out squats on a regular basis will strengthen your heart, improve mobility and flexibility, improve joint health, benefit your posture, boost your overall muscular strength. Complete the set of 8-12 reps, take a breather, then jump right back into it and try to repeat the set two more times.

3. Burpees

This is another great full-body exercise that combines the benefits of push-ups and squats and can take your cardio endurance to new heights. You can do a 2-minute drill and test your physical and mental strength or you could try out a descending burpee ladder workout. Kick it off with 10 burpees, then stop for a minute to catch your breath. And repeat, continuing to lower the number of the reps. If you want to add intensity to your workout, you can jump out of the squat into the standing position. If you feel that the exercise is too difficult for you at first, you can remove the push up stage to make it easier.

4. Lunges

Lunges are another basic exercise, which helps you build up strength and tone up the core, butt, and legs. It engages the following muscles: abdominals, back, quadriceps, hamstrings, calves, and gluteal muscles. Don’t let your knees flare out to the sides, avoid stepping too fat backwards or forward, creating tension in your lower back, raising the heel off the ground, caving your knee, and having a sloppy form in general.0 Start with 2-3 sets of 10-12 repetitions per leg and more up from there.

5. Running and cycling

Both running and cycling are extremely beneficial to our cardiovascular health. These aerobic activities can help you strengthen your heart. However, vigorous exercise for more than 5 hours a week can negatively affect your cardiovascular health, that’s why you should be careful with the physical loads (1, 2). To make these exercises effective at building muscle strength, a study paper published in the International Journal of Exercise Science suggests incorporating high-intensity interval training into aerobic exercise (3). This involves running or cycling at a moderate intensity with intervals of very high-intensity anaerobic exercises. Remember to warm up your muscles before running or cycling. Stretching will help you prevent injuries and improve performance.

Stair Climbing

Stair climbing has plenty of benefits, it can help build and tone muscles, burn fat and calories, reduce cholesterol levels, and increase stamina and energy. Develop a habit, choose stairs instead of the elevator every day, this will not only improve your body complexion but will also boost your health. Besides, you can do a workout that includes stair climbing. Climb to the top of a set of stairs, then climb back down. Rest for a few seconds and repeat this for a minute or as long as you can. To have a better weight-loss effect, climb stairs one step at a time. A study of 14 people in the journal PLoS One found that although the action of climbing two steps expended more energy than taking a single step, climbing a staircase one step at a time burned more calories