Heavy metal pollution in the air, water, and soil has attracted substantial interest recently; however, assessment of the total human environmental exposure remains limited. Therefore, determining the total human environmental exposure is imperative for the management and control of heavy metal pollution. This study assessed the total environmental exposure levels of heavy metals as well as the exposure contributions of air, water, and soil, focusing on Hg, Cd, As, Pb, and Cr. Data from 3,855 volunteers from the cities of Taiyuan, Dalian, Shanghai, Wuhan, Chengdu, and Lanzhou allowed for comparison of the exposures in urban and rural areas. The levels of total human environmental exposure of Hg, Cd, As, Pb, and Cr were 1.82 × 10−6 mg/(kg·d), 1.58 × 10−6 mg/(kg·d), 3.87 × 10−5 mg/(kg·d), 1.79 × 10−5 and 7.47 × 10−5 mg/(kg·d), respectively. There were regional, urban-rural, sex, and age differences in the levels of heavy metal exposure. Water pollution was determined to be the largest contributor to heavy metal exposure, accounting for 97.87%, 92.50%, 80.51%, 76.16% and 79.46% of the Hg, Cd, As, Pb, and Cr, followed by air and soil pollution. These results can provide data to inform environmental protection policies and identify the priority pollutants that can help identify and prevent health risks due to overexposure to these heavy metal pollutants.