Best 10 Full Body Exercises Using Just Your Bodyweight

Are you struggling to find time for the gym, or feeling intimidated by the equipment? Maybe you’re stuck in a workout plateau or dealing with an injury that limits your options. The good news is you can achieve a highly effective full-body workout using just your bodyweight. No equipment required means you can do these exercises anywhere—at home, in the park, or even in a hotel room.

Quick Stats

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

Warm-Up (5 Minutes)

1. Arm Circles

   • 30 seconds forward, 30 seconds backward
   • Keep your core tight and move your arms in big circles.

2. High Knees

   • 30 seconds
   • Drive your knees towards your chest, keeping a brisk pace.

3. Bodyweight Squats

   • 1 minute
   • Focus on pushing your hips back and keeping your chest up.

4. Torso Twists

   • 1 minute
   • Stand tall and twist your torso side to side to warm up your core.

5. Lateral Lunges

   • 1 minute (30 seconds per side)
   • Step out to the side, keeping your opposite leg straight, and push back to the center.

Bodyweight Exercises

1. Push-Ups (Standard Push-Ups)

• 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: Knee Push-Ups (easier) / Decline Push-Ups (harder)

2. Bodyweight Squats

• Reps: 15-20
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Push your hips back and keep your knees behind your toes.
• Modification: Squat to a chair (easier) / Jump Squats (harder)

3. Plank

• Duration: 30-60 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows under your shoulders and body in a straight line.
• Modification: Plank on your knees (easier) / Side Plank (harder)

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: Single-Leg Glute Bridges (harder)

5. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight and drive your knees towards your chest quickly.
• Modification: Slow Mountain Climbers (easier) / Cross-Body Mountain Climbers (harder)

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

• Reps: 10-15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows close to your body as you lower down.
• Modification: Bench Dips (easier) / Single-Leg Dips (harder)

7. Lunges (Alternating)

• Reps: 10-15 per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Step forward and lower your back knee toward the ground.
• Modification: Step Back Lunges (easier) / Jump Lunges (harder)

8. Burpees

• Reps: 8-10
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Land softly and keep your core engaged as you jump.
• Modification: Half Burpees (easier) / Add a Push-Up (harder)

9. High Knees

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Pump your arms and drive your knees up quickly.
• Modification: March in place (easier) / Add a Jump (harder)

10. Bicycle Crunches

• Reps: 15-20 per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your lower back pressed into the ground as you twist.
• Modification: Regular Crunches (easier) / Add a Leg Lift (harder)

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 | 30 seconds | | Tricep Dips | 10-15 | 3 | 45 seconds | | Lunges | 10-15 per leg | 3 | 45 seconds | | Burpees | 8-10 | 3 | 60 seconds | | High Knees | 30 seconds | 3 | 30 seconds | | Bicycle Crunches | 15-20 per side | 3 | 45 seconds |

Cool-Down (3-5 Minutes)

1. Forward Fold Stretch - 1 minute
2. Child’s Pose - 1 minute
3. Figure Four Stretch - 30 seconds per leg
4. Cat-Cow Stretches - 1 minute

With just your bodyweight, you can effectively target multiple muscle groups and enjoy a full-body workout that fits into your busy schedule. Aim to complete this workout 3 times a week with rest days in between for optimal results.

Conclusion

Now that you have a solid understanding of the best bodyweight exercises for a full-body workout, it’s time to put this plan into action. Consider tracking your progress and gradually increasing reps or sets over time to keep challenging your body.

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