Functional fitness workouts you can do at home

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 glutes.

Don’t let your hips sag or pike up.

(outfit is from Vuori!)

Workout 2: Balance + Core Flow

Format: 3 rounds – move with control

1. Single-Leg Deadlifts (8-10 per leg)

Setup: Hold a dumbbell in opposite hand of standing leg. Slight bend in standing leg.

Form Cues:

Hinge at the hips, extending the back leg straight behind you.

Keep hips square to the floor.

Return to standing using your glutes and hamstrings.

2. Bird Dog (10 per side)

Setup: Start in tabletop: hands under shoulders, knees under hips.Form Cues:

Extend opposite arm and leg straight out.

Keep hips level and core braced.

Bring hand and knee back to center with control.

3. Side Plank with Reach Under (30 sec per side)

Setup: Elbow under shoulder, feet stacked or staggered.Form Cues:

Reach top arm underneath and rotate through the torso.

Keep hips lifted and core tight throughout.

4. Wall Sit with Dumbbell Hold (30-45 sec)

Setup: Back against wall, feet hip-width apart and about 2 feet from the wall.Form Cues:

Hold dumbbell at chest or sides.

Sit until thighs are parallel to the floor.

Press back gently into the wall, avoid leaning forward.

Workout 3: Push-Pull Superset

Format: 3 sets per superset

Superset 1:

1. Dumbbell Chest Press (12 reps)

Setup: Lie on your back on the floor, dumbbells in hand, elbows bent.

Form Cues:

Press dumbbells up over your chest.

Lower with control until elbows lightly touch the floor.

Keep wrists stacked and avoid flaring elbows.

2. Bent-Over Reverse Flys (12 reps)

Setup: Hinge at the hips, arms hanging with dumbbells.Form Cues:

Slight bend in elbows, lift arms out wide to shoulder height.

Pinch shoulder blades together at the top.

Superset 2:

1. Dumbbell Shoulder Press (10 reps)

Setup: Dumbbells at shoulder height, seated or standing.

Form Cues:

Press dumbbells straight overhead.

Keep ribs down and core engaged.

Avoid arching your low back.

2. Renegade Rows (8 per side)

Setup: High plank with hands on dumbbells.Form Cues:

Row one dumbbell at a time toward your waist.

Keep hips square and avoid rotating.

Workout 4: Power + Strength

Format: 4 rounds – 30 sec on, 10 sec off

Squat to Press

Dumbbell Swing (hip hinge movement)

Push-Up to Side Plank

Dumbbell Clean to Front Rack Hold

Mountain Climbers

Tip: Focus on powerful, controlled movements. Use your hips and glutes in swings and cleans, not just arms.

Workout 5: Core & Mobility Flow

Format: 3 rounds

Deadbug (10 per side)

Side Plank Hip Dips (10 per side)

Standing Windmills (8 per side)

Then follow with:

This stretch video

This is your “reset” day – think strength + mobility + mindful movement.

Workout 6: EMOM (20 Minutes)

Minute 1: 10 Goblet Squats

Minute 2: 10 Push-Ups

Minute 3: 12 Dumbbell Rows (6 per side)

Minute 4: 30-Second Forearm Plank

Minute 5: Rest

Repeat for 4 rounds. Focus on completing reps early to earn more rest!

Workout 7: Glutes & Core Blast

Format: 3 rounds

Dumbbell Hip Thrusts (15 reps)

Side-Lying Leg Raises (15 per side) – add an ankle weight for extra burn

Suitcase Carry (30 sec per side)

V-Ups or Toe Taps (15-20 reps)

Workout 8: Upper Body Burnout

Format: 3 sets of each superset

Superset 1:

Bicep Curls (12 reps)

Overhead Press (10 reps)

Superset 2:

Triceps Kickbacks (12 reps)

Lateral Raises (10 reps)

Superset 3:

Bent-over rows (12 reps)

Push-ups (12 reps)

Finisher: Push-Up Hold (20-30 seconds) – halfway down for extra spice

Workout 9: Rotation + Core Stability

Format: 3 rounds – 45 sec on, 15 sec off

Russian Twists with Dumbbell

Lunge + Rotation (dumbbell at chest)

Plank Shoulder Taps

Standing Woodchop (30 sec per side)

Workout 10: Cardio + Strength Intervals

Format: 30 sec on, 15 sec off – 4 rounds

Dumbbell Thrusters

High Knees

Dumbbell Sumo Deadlift

Burpees or Squat Jumps

Dumbbell Punches (in squat hold)

Functional training is about training for LIFE; feeling capable and confident in your body. Keep your form tight, rest when needed, and don’t forget to breathe. You don’t need a fancy gym or tons of time – just intention and consistency.

Let me know in the comments which one you’re trying first!

If you’d like a YEAR of workouts with video tutorials all built into a handy plan, here ya go.

If you’d like to try Sculpt Society for free, my link is here! It’s my current fave at-home workout option.

xoxo

Gina

PS stay tuned for the details on our spring challenge!! I’ll have signups ready to go by Monday and we start on April 21!