20 Best Bodyweight Exercises for a Complete Full Body Workout

Finding time to hit the gym can feel impossible for busy professionals. The intimidation of crowded gyms or the monotony of equipment can be discouraging, not to mention the injuries that can occur with improper form. Luckily, you can achieve a complete full-body workout right in the comfort of your home with just your body weight—no equipment necessary.

Quick Stats Box

• Total Time: 30-35 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

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Warm-Up (5 minutes)

1. Jumping Jacks

   • Duration: 1 minute
   • Form Cue: Land softly on your feet to absorb impact.

2. Arm Circles

   • Duration: 1 minute (30 seconds forward, 30 seconds backward)
   • Form Cue: Keep your arms straight and small circles at first, gradually increasing size.

3. Bodyweight Squats

   • Duration: 1 minute
   • Form Cue: Push your hips back as if sitting in a chair.

4. High Knees

   • Duration: 1 minute
   • Form Cue: Drive your knees up to hip level, keeping your core tight.

5. Torso Twists

   • Duration: 1 minute
   • Form Cue: Keep your hips facing forward while twisting your upper body.

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Full Body Workout

1. Push-Ups (Standard or Knee)

• Reps: 12-15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Perform on your knees for an easier version.

2. Squats

• Reps: 15-20
• Sets: 3 sets
• Rest: 45 seconds
• Form Cue: Keep your chest up and weight in your heels.
• Modification: Use a chair to assist with form.

3. Plank

• Duration: 30-45 seconds
• Sets: 3 sets
• Rest: 30 seconds
• Form Cue: Maintain a straight line from head to heels.
• Modification: Drop to your knees for an easier version.

4. Lunges (Alternating)

• Reps: 10-12 per leg
• Sets: 3 sets
• Rest: 45 seconds
• Form Cue: Keep your front knee over your ankle.
• Modification: Perform reverse lunges for less knee strain.

5. Tricep Dips (Using a Chair)

• Reps: 10-15
• Sets: 3 sets
• Rest: 45 seconds
• Form Cue: Keep your elbows close to your body.
• Modification: Bend your knees to reduce difficulty.

6. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds
• Form Cue: Drive your knees towards your chest quickly.
• Modification: Slow down the pace for an easier version.

7. Glute Bridges

• Reps: 15-20
• Sets: 3 sets
• Rest: 45 seconds
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Perform a one-legged bridge for added challenge.

8. Burpees

• Reps: 8-10
• Sets: 3 sets
• Rest: 60 seconds
• Form Cue: Ensure your jump is explosive.
• Modification: Step back instead of jumping for a low-impact option.

9. Side Plank (Each Side)

• Duration: 20-30 seconds per side
• Sets: 2 sets
• Rest: 30 seconds
• Form Cue: Stack your feet and keep your body in a straight line.
• Modification: Drop your lower knee for support.

10. Bicycle Crunches

• Reps: 15-20
• Sets: 3 sets
• Rest: 30 seconds
• Form Cue: Keep your elbows wide and twist from your torso.
• Modification: Perform with feet on the ground for less intensity.

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Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |---------------------|------------------|------|-----------| | Push-Ups | 12-15 | 3 | 45 sec | | Squats | 15-20 | 3 | 45 sec | | Plank | 30-45 sec | 3 | 30 sec | | Lunges | 10-12 per leg | 3 | 45 sec | | Tricep Dips | 10-15 | 3 | 45 sec | | Mountain Climbers | 30 sec | 3 | 30 sec | | Glute Bridges | 15-20 | 3 | 45 sec | | Burpees | 8-10 | 3 | 60 sec | | Side Plank | 20-30 sec/side | 2 | 30 sec | | Bicycle Crunches | 15-20 | 3 | 30 sec |

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Cool Down (3-5 minutes)

1. Child's Pose

   • Duration: 1 minute
   • Form Cue: Reach your arms forward and relax your forehead on the mat.

2. Standing Forward Bend

   • Duration: 1 minute
   • Form Cue: Keep your knees slightly bent and let your head hang heavy.

3. Figure Four Stretch (Each Side)

   • Duration: 30 seconds per side
   • Form Cue: Keep your back flat as you lean forward.

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Complete in: Approximately 30-35 minutes

Conclusion

This workout is designed to maximize your time and space while providing a complete full-body challenge. Aim to complete this routine 3-4 times a week, allowing for rest days in between to recover. As you progress, increase the reps or sets for each exercise or reduce rest times to up the intensity.

For personalized coaching and real-time feedback on your form, consider our 1-on-1 video training sessions.