Sharing 10 functional fitness workouts you can do at home.
Hi friends! How’s the day treating you? I hope you’re having an amazing one so far. We’re on Day 2 of homeschool life – we decided to pull P out of her private school and homeschool her for the rest of the year – and knock on wood, things are going well so far. I’m working on a full blog post with all of the details and what we’re doing that I’ll post here soon.
For today, I wanted to chat about fitness-y things, especially since many of us are sneaking in home workouts or travel workouts as we head into spring and summer.
When I work out, I try to emphasize functional movements that make sense for longevity.
Functional fitness helps you move better, feel stronger, and build real-world strength that translates into your everyday life. Think about squatting to pick up your toddler or rotating to grab something from the backseat.
I put together a roundup of 10 workouts you can use for inspiration when you want something quick that makes sense for life. These workouts use foundational movement patterns like squats, hinges, pushes, pulls, and rotation, and can all be done at home with just a set of dumbbells.
Each workout is 30 minutes or less and includes clear form tips to help you move safely and effectively. As always, talk with a doctor before making any fitness changes and honor your body by modifying as needed.
10 Functional Fitness Workouts You Can Do at Home (In 30 Minutes or Less)
Workout 1: Total Body Circuit
Format: 3 rounds – 45 seconds work, 15 seconds rest
1. Dumbbell Squats
Setup: Hold one or two dumbbells at your shoulders or at your sides. Feet shoulder-width apart, toes slightly turned out.
Form Cues:
Sit your hips back and down like you’re aiming for a chair.
Keep your chest lifted and core engaged.
Knees track over (not past) your toes.
2. Push-Ups (modify on knees or incline)
Setup: Start in a high plank with hands under shoulders, feet hip-width apart.Form Cues:
Lower your chest between your hands, elbows at a 45° angle.
Engage your core and glutes to keep your body in a straight line.
Exhale as you push back up.
3. Bent-Over Rows (with dumbbells)
Setup: Hold dumbbells, hinge at hips with a flat back, knees slightly bent.Form Cues:
Pull dumbbells toward your ribcage, keeping elbows close.
Squeeze shoulder blades together at the top.
Avoid rounding your spine.
4. Glute Bridges
Setup: Lie on your back, knees bent, feet flat on the floor, arms by your sides.
Form Cues:
Press through your heels to lift your hips.
Squeeze your glutes at the top.
Keep ribs down and avoid over-arching your back.
5. Forearm Plank Hold
Setup: Elbows directly under shoulders, forearms on the ground.Form Cues:
Keep your body in a straight line from head to heels.
Engage your core, quads, and glu