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20-Minute Full Body Strength Workout (No Repeats + No Jumping)

Mix up your strength training routine at home with this NO REPEATS, Full Body Strength Workout! If you like variety, you’ll love these 24 unique strength training exercises. We’ll hit the lower body, upper body, abs and core in this low impact strength workout.



 

This no jumping, no repeats full body workout is one of our most popular strength training workouts!

This total body workout is low impact strength training done in a fan-favorite format: no repeats.

In a “no repeats” workout, you don’t repeat moves like you typically do in circuit workouts. 

While I typically like to repeat exercises in my strength and HIIT workouts at home, it’s also good to mix things up! On the days I need extra motivation to workout, I do this no repeats strength workout. 

Looking for a high impact no repeats workout? Try this 30-Minute No Repeats HIIT Workout.

woman performing alternating hammer curls in a full body strength workout at home

Full Body Strength Workout FAQs

How Often Should You Do A Full Body Strength Workout?

While I generally prefer a split training workout routine, full body training is important, too. I would add a full body strength workout like this one to your workout plan 1-2 times a week.

Is A Full Body Strength Workout Effective For Fat Loss?

Lifting weights actually has a greater impact on your resting metabolic rate, meaning calories can still be burned after your workout has ended. Strength training is effective for fat loss — especially if you focus on compound exercises, or exercises that work multiple muscle groups at a time (Healthline). Today’s full body workout includes several compound exercises.

What Are The Benefits Of A No Repeats Strength Workout?

A “no repeats” workout means you don’t repeat the exercises like you normally do in circuit workouts. I prefer to include compound exercises in these types of workouts. Compound movements work multiple muscle groups at once so you’ll still get good reps in, even if it doesn’t seem that way while you’re doing the workout!

woman performing a dumbbell deadlift in a full body strength training workout at home

Build total body strength with this efficient 20-Minute Full Body Strength Workout!

This full body burnout includes 24 different exercises, hitting every major muscle group in the body.

I recommend adding a low impact workout like this one to your workout plan 1-2 times a week. 

Workout Equipment:

A medium-to-heavy set of dumbbells.

I recommend 8-20 lbs depending on your fitness level. I’m using 12-15 lbs in this workout video.

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Woman performing a squat with dumbbells front racked | Strength Training At Home

Workout Instructions:

Follow along with the guided Full Body Strength Workout on YouTube, led by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 12 Circuits (each circuit alternates between lower body and upper body exercises)
  • 2 Exercises Per Circuit (a strength training exercise and a strength burnout exercise)
  • Timed Intervals (40 seconds of strength training, followed by a 20 second strength burnout, followed by 20 seconds of rest between circuits)
  • No Repeats

Workout Outline

CIRCUIT ONE

  1. Side-to-Side Squat Hold and Thruster
  2. Squat Thrusters

CIRCUIT TWO

  1. Isometric Bicep Curl Hold and 4 Bicep Curls
  2. Alternating Hammer Curls

CIRCUIT THREE

  1. Lateral Lunge and Transverse Squat, R
  2. Pivot Squat, R

CIRCUIT FOUR

  1. Reverse Grip Row Isometric Hold and Alternating Arm Lowers
  2. Plank and Row

CIRCUIT FIVE

  1. Lateral Lunge and Transverse Squat, L
  2. Pivot Squat, L

CIRCUIT SIX

  1. Wide Push Up to Narrow Push Up
  2. Narrow Push Up

CIRCUIT SEVEN

  1. Deadlift and Clean Squat
  2. Clean Squat

CIRCUIT EIGHT

  1. Wide Bicep Curl and Lateral Raise
  2. Front Raise

CIRCUIT NINE

  1. Curtsy Lunge and Reverse Lunge
  2. Alternating Loaded Curtsy Lunges

CIRCUIT TEN

  1. Skull Crushers
  2. Leg Lowers and Triceps

CIRCUIT ELEVEN

  1. Weighted Crunch
  2. Dumbbell Push Through Circles

CIRCUIT TWELVE

  1. Man Maker (Push Up, Row, Squat, Curl, Thruster)
  2. Bodyweight Plank Hold
Full Body Strength Workout | no repeats workout

Prefer to Watch On YouTube?

youtube icon Full Body Strength

10 Full Body Strength Training Exercises

Side-to-Side Squat Hold and Thruster

Targets: Legs, glutes, hamstrings, quads, hips, shoulders, abs and core.

woman performing a side-to-side squat thruster with dumbbells front racked in a strength workout at home

How To Do A Side-to-Side Squat Hold and Thruster

  1. Start standing, feet and ankles to touch, knees slightly bent. Hold one dumbbell in each hand at your shoulders (front-rack position, overhand grip, palms facing in).
  2. Step your right leg out so that your feet are now shoulder-width distance apart. With your weight in your heels, sit your hips back as you lower into a squat, striving for a 90-degree angle between your hips and knees. Pulse up an inch and down an inch as you hold at the bottom of the squat for a moment.
  3. Then, drive through your heels, squeezing your glutes to stand tall. As you stand, perform a squat thruster, pressing the dumbbells straight overhead. Bring the right foot back to meet the left foot.
  4. Bring the weights back down to shoulder height as you step the left leg out this time.
  5. Repeat the sequence, alternating the leg that steps out.

Isometric Bicep Curl Hold and 4 Bicep Curls

Targets: Biceps, abs and core.

woman performing an isometric bicep curl hold and four bicep curls on the left arm in a full body workout

How To Do An Isometric Bicep Curl Hold and 4 Bicep Curls

  1. Start with feet under hips, core engaged. Hold a dumbbell in each hand at your sides, palms facing outward (underhand grip or supine curl).
  2. Keeping your elbows locked by your sides, perform a half bicep curl on the right arm, holding the arm at a 90-degree angle.
  3. Continue to hold the dumbbell in your right hand at 90 degrees while you perform four bicep curls on the left arm. Squeeze your bicep muscle to curl the weight up to shoulder-height. Then lower the dumbbell in the left hand down with control and repeat for four bicep curls.
  4. At the top of the fourth curl, lower the dumbbell halfway down and hold. Then perform four bicep curls on the right arm.
  5. Repeat this sequence, alternating the arm that holds the half curl.

Lateral Lunge and Transverse Squat

Targets: Legs, quads, outer glutes (gluteus medius), inner thighs (adductors), hips and core.

woman performing a lateral lunge and transverse squat with dumbbells in a full body strength workout

How To Do A Lateral Lunge and Transverse Squat

  1. Start standing, feet hip-width apart, slightly bent knees. Hold one dumbbell in each hand in front of you, palms facing in.
  2. Step your right leg out to the side as you push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight. Dumbbells fall inside of the right foot with knees and toes pointing forward.
  3. Then, drive off your right foot to reverse the movement, pushing back to center.
  4. Step out into a transverse squat by stepping the right foot out and back, rotating out to a 45-degree angle. Sit your hips back as you lower down into a squat, dumbbells falling inside the knees.
  5. Push through your heels to stand tall and pull the right foot back to center so you’re facing forward again.

Reverse Grip Row Isometric Hold and Alternating Arm Lowers

Targets: Lower back, upper back (specifically the lats and rhomboids) and the biceps.

woman performing a reverse grip back row and hold and alternating arm lowers in a total body workout

How To Do A Reverse Grip Row Isometric Hold and Alternating Arm Lowers

  1. Stand with your feet hip-width apart, knees slightly bent. Grip a set of dumbbells, palms facing out away from the body.
  2. Hinge at the hips until your chest is parallel to the floor (neck in line with your spine, flat back, and belly button and rib cage pulled in). 
  3. Pull the weights back towards your hips. Feel your shoulder blades squeeze together. Hold the weights by your hips at the top of the dumbbell row.
  4. With control, lower only the right arm back down to the starting position. Left arm maintains the isometric hold.
  5. Pull the right arm back towards the hip, then lower only the left arm back down to the starting position. Right arm maintains the isometric hold.
  6. Pull the left arm back towards the hip. That’s one rep. Repeat the sequence.

Wide Push Up to Narrow Push Up

Targets: Chest, shoulders, triceps, back, abs and core muscles.

woman performing a wide push up and a narrow push up in a total body strength workout

How To Do A Wide Push Up to Narrow Push Up

  1. Start in a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart.
  2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
  3. Walk each hand out so you’re in position to perform a wide push up.
  4. Then slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides).
  5. Once at the bottom of your push up, exhale as you push back up into high plank position.
  6. Then walk each hand back in so you’re in position to perform a narrow push up.
  7. Slowly lower your chest down towards the ground as your elbows fall back towards your hips, then exhale as you push back up into high plank position.

Modification: Option to perform the push ups from an incline or drop down to your knees.

Deadlift and Clean Squat

Targets: Legs, glutes, hamstrings, hips, quads, core and low back muscles.

woman performing a dumbbell deadlift and clean squat in a full body strength workout no repeats

How To Do A Deadlift and Clean Squat

  1. Stand with feet hip-width apart, knees slightly bent. Hold one dumbbell in each hand at your hips, palms facing in towards your body.
  2. Hinge at the hips, pushing your hips back towards the wall behind you as you glide the dumbbells down the front of your legs; core tight.
  3. Then, drive through your heels to stand tall.
  4. As you stand, bring the dumbbells up towards your chest (this is the “clean” portion of the clean squat).
  5. Lower down into a squat position, lowering your hips down parallel to your knees. Driving your knees out toward your outer three toes. Keep the dumbbells up at chest level (front-racked).
  6. Drive through your heels to stand tall again. That’s one rep.
  7. Lower the dumbbells back to the starting position and repeat this sequence of one deadlift and one clean squat.

Modification: Option to omit the clean and instead perform a deadlift into a squat, holding the dumbbells at your sides for the squat.

Wide Bicep Curl and Lateral Raise

Targets: Targets the long (outer) head of the biceps, and the short (inner) head of the biceps and the shoulders.

woman performing a wide bicep curl and lateral raise in a total body strength workout no repeats

How To Do A Wide Bicep Curl and Lateral Raise

  1. Start with feet shoulder-width apart, core engaged. Hold a dumbbell in each hand at your sides, palms facing outward (underhand grip or supine curl).
  2. Perform a wide bicep curl by extending the arms out wide as you curl the weights up to shoulder-height.
  3. With control, slowly lower the dumbbells down to your sides.
  4. Then, perform a dumbbell lateral raise by raising the dumbbells straight out to the side to shoulder height. Palms face out.
  5. With control, lower the dumbbells back down in front of you.
  6. Continue this pattern, alternating each wide curl with a lateral raise.

Modification: Option to alternate the bicep curl and lateral raise.

Curtsy Lunge and Reverse Lunge

Targets: Legs, hamstrings, quads and glutes.

woman performing a weighted curtsy lunge and lateral lunge in a full body strength workout

How To Do A Curtsy Lunge and Reverse Lunge

  1. Stand with feet hip-distance apart, holding a set of dumbbells at your side, palms facing in.
  2. Step your right leg back into a curtsy lunge (right knee should meet left calf), right knee lowers towards the mat. Lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
  3. Then squeeze your left glute, driving your back, right leg forward as you stand up.
  4. Immediately step your right leg back into a reverse lunge, lowering your hips until both knees reach a 90-degree angle, front thigh parallel to the ground.
  5. Then squeeze your left leg glute, driving your back, right leg forward as you stand up, returning to the starting position.
  6. Repeat the curtsy lunge into reverse lunge sequence, alternating the leg that steps back.

Skull Crushers

Targets: Triceps (back of the arm).

woman performing dumbbell skull crushers in a total body workout

How To Do Dumbbell Skull Crushers

  1. Lie flat on the ground or on a bench or stability ball; legs bent at 90 degrees.
  2. Hold one dumbbell in each hand and extend your arms so the dumbbells are directly overhead (palms facing one another).
  3. Bending at the elbows, slowly lower the dumbbells towards your head (just bending at the elbows, lowering the dumbbells towards your temples).
  4. Then press the dumbbells back overhead to return to the starting position.

Weighted Crunch

Targets: The upper abs and lower abs.

woman performing a weighted crunch in a no repeats full body strength workout

How To Do A Weighted Crunch

  1. Start lying flat on your back, lower back pressing firmly into the mat. Bring your legs to a 90-degree bend, feet pressing firmly into the ground.
  2. Hold a dumbbell horizontally between your hands, elbows bent at 90 degrees and dumbbell touching the floor.
  3. Perform a crunch by lifting your head, neck and shoulders off the ground as you pull the dumbbell in towards your knees. Simultaneously lift the feet off the floor, pulling the knees in to meet the elbows if you can.
  4. With control, lower the feet back toward the ground as you also lower the dumbbell back to the ground.

Modification: Option to omit the dumbbell, making this a bodyweight exercise. Note that the farther your feet are from your body, the harder this exercise will be. You can reduce the range of motion by bringing the feet closer to the body.

Pin this Strength Training At Home Workout

Strength Training At home Full Body Workout No Repeats

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8 comments
  1. I’m new to your workouts but am loving the motivation you bring! As a 50 year old who has been working out (mostly running) my entire adulthood, I’m learning now more than ever to “use it or lose it” in the strength department. I had been using 3 and 5 pound weights to cross train, but recently upgraded to 10 pounds thanks to your inspiration to lift heavy! Can’t wait until I can lift 15s! My overall balance and coordination is improving. Loving these workouts to improve my functional fitness! 🙂

    • Holly! So glad you’re here and loving the workouts! And I LOVE that you’re increasing your weights — keep striving for those heavy weights. Keep up the great work and keep building that strength! -Lindsey

  2. Huge THANK YOY Lindsey for your awesome website and workout videos! Such a huge motivator and love your variety!

  3. Yours are the best workouts on the internet. I appreciate the intensity & motivation you bring to each workout. I’ve even start chanting to my self while climbing on my mtn bike, “yes you can-yes you can,” or “you can do anything for 30 sec!” Those are a real mental booster when your muscles are getting ready to tell you to stop.

  4. FANTASTIC workout-a friend referred me to your site and I have been loving these workouts. I get bored easily when working out, so these keep me on my toes and keep me in tune with cross fit style moves that I enjoy (but often forget). Thanks for keeping it real-I even send these to my teen and tween!

    • I’m so glad you liked this one! Yes, it’s filled with variety. So glad your friend shared my site with you and you are putting the workouts to good use! Keep up the great work! -Lindsey