Working out from home has become more popular than ever. With busy schedules, equipment costs, and gym membership fees, many people are looking for convenient ways to stay fit right in their own living rooms. Functional fitness training offers total body conditioning with simple bodyweight and equipment exercises that build strength across multiple muscle groups.
In this article, we’ll explore some of the top functional exercises you can do at home to get a high intensity, full-body workout comparable to a CrossFit-style gym session. With just a few basic pieces of equipment like dumbbells, resistance bands, and a jump rope, you can train mobility, endurance, power, and cardiovascular fitness.
Benefits of Functional Training
Functional exercises train your muscles to work together performing practical movement patterns you use in daily life. This leads to full-body coordination, balance, and injury resilience beyond what isolation exercises like bicep curls can offer. The benefits include:
- Increased athletic performance for sports
- Improved posture and movement quality
- Building lean muscle and burning fat
- Preventing muscle imbalances or weakness
- Boosting metabolism with compound exercises
You’ll also combine strength training with cardio for greater calorie burn and cardiovascular endurance. Let’s get into the exercises!
Before jumping into the workout, warm up your body to prevent injury and improve mobility.
- Jumping jacks x 20 reps
- High knees x 20 reps
- Butt kickers x 20 reps
- Bodyweight squats x 10 reps
- Arm circles x 10 reps forward and back
Complete 3-5 rounds of the following circuit, resting 1-2 minutes between rounds:
You can complete this workout with:
- Dumbbells or household weights
- Resistance band
- Jumping rope
- Yoga mat (optional)
Finish your workout with stretches to improve flexibility:
- Child’s pose x 30 seconds
- Downward facing dog x 30 seconds
- Forward fold x 30 seconds
- Shoulder rolls x 10 reps forward and back
For best results, aim for 3-5 workout sessions per week. Here's one example schedule:
- Monday: Full body circuit
- Wednesday: Upper body focused circuit
- Friday: Lower body focused circuit
- Saturday: Active recovery like walking, yoga, light cardio
Listen to your body and take rest days whenever you need them. Stretch thoroughly after each session. Proper recovery will help you perform at your best!
Now you have a blueprint for functional fitness workouts you can do in your own home. Experiment with different exercises and equipment to find what works for you. What are your favorite functional training moves? Let me know in the comments!