10 Full Body Exercises You Can Do with Just Your Body Weight

Are you a busy professional struggling to find time to hit the gym? Or perhaps you're intimidated by gym equipment and just want a simple, effective way to get fit at home? You’re not alone. Many people face these challenges, but the good news is you can achieve a full-body workout with just your body weight. No equipment, no problem!

Quick Stats

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: No equipment
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 Minutes)

1. Arm Circles - 30 seconds forward, 30 seconds backward
2. High Knees - 1 minute
3. Bodyweight Squats - 10 reps
4. Dynamic Lunges - 5 reps per leg
5. Torso Twists - 1 minute

Full Body Exercises

1. Push-Ups (Standard/Modified)

• Reps: 10-15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Perform on knees for an easier version.

2. Bodyweight Squats

• Reps: 15-20
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Sit back as if you’re sitting in a chair, keeping knees behind toes.
• Modification: Reduce depth to a quarter squat for easier version.

3. Plank

• Duration: 30-60 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Elbows under shoulders, body straight from head to heels.
• Modification: Drop to knees for an easier version.

4. Glute Bridges

• Reps: 12-15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Perform single-leg for a harder version.

5. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your core tight and drive knees towards your chest.
• Modification: Slow down the pace for an easier version.

6. Tricep Dips (using a chair or low surface)

• Reps: 10-12
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows tucked in as you lower your body.
• Modification: Bend your knees to make it easier.

7. Lateral Lunges

• Reps: 10-12 per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep the opposite leg straight as you lunge to the side.
• Modification: Reduce the range of motion for an easier version.

8. Burpees

• Reps: 8-10
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Jump explosively at the top and land softly.
• Modification: Step back instead of jumping for an easier version.

9. Side Plank

• Duration: 20-30 seconds per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Stack your feet and keep your body in a straight line.
• Modification: Drop your bottom knee for an easier version.

10. Skaters

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Jump side to side, landing softly on each foot.
• Modification: Step side to side instead of jumping for an easier version.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |---------------------|---------------------|------|-----------------| | Push-Ups | 10-15 | 3 | 45 seconds | | Bodyweight Squats | 15-20 | 3 | 45 seconds | | Plank | 30-60 seconds | 3 | 45 seconds | | Glute Bridges | 12-15 | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 45 seconds | | Tricep Dips | 10-12 | 3 | 45 seconds | | Lateral Lunges | 10-12 per side | 3 | 45 seconds | | Burpees | 8-10 | 3 | 45 seconds | | Side Plank | 20-30 seconds/side | 3 | 45 seconds | | Skaters | 30 seconds | 3 | 45 seconds |

Cool-Down (3-5 Minutes)

1. Standing Forward Bend - Hold for 30 seconds
2. Seated Hamstring Stretch - Hold for 30 seconds per leg
3. Child's Pose - Hold for 1 minute
4. Cat-Cow Stretch - 1 minute

Complete in: 25-30 minutes

Conclusion

With these 10 full body exercises, you can kickstart your fitness journey without any equipment. Perfect for busy professionals, these exercises allow you to work out effectively in a small space. Aim to complete this routine 3 times a week with rest days in between to see progress.

For personalized coaching and real-time feedback, consider our 1-on-1 video training with certified trainers. It’s a game changer for your fitness journey!