Best 10 Full Body Exercises You Can Do Without Any Equipment

Are you a busy professional struggling to fit a workout into your hectic schedule? Do you find yourself intimidated by the gym or unable to commit to a long workout? You're not alone. Many people face these challenges, but the good news is that you can achieve a full-body workout right at home, without any equipment. With just your body weight and a small space, you can build strength, improve endurance, and feel great—all in about 20 minutes.

Quick Stats:

• Total Time: 20 minutes
• Equipment Needed: No equipment
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Start with a quick warm-up to get your heart rate up and prepare your muscles for the workout.

1. Jumping Jacks - 1 minute
2. Arm Circles - 1 minute (30 seconds forward, 30 seconds backward)
3. High Knees - 1 minute
4. Bodyweight Squats - 1 minute (12 reps)
5. Torso Twists - 1 minute (30 seconds each side)

Full Body Exercises

1. Bodyweight Squats

• Reps: 15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push your hips back as if sitting in a chair.
• Modification: Squat to a chair for support.

2. Push-Ups (Knee Push-Ups)

• Reps: 10-12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels (or knees).
• Modification: Do push-ups on your knees.

3. Plank to Shoulder Taps

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your hips stable as you tap your shoulders.
• Modification: Hold a plank on your knees.

4. Lunges (Forward or Reverse)

• Reps: 10 each leg
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your front knee over your ankle.
• Modification: Step back instead of forward for more stability.

5. Glute Bridges

• Reps: 15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Perform with one leg raised for added difficulty.

6. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Drive your knees toward your chest quickly while maintaining core stability.
• Modification: Slow down the pace for easier variation.

7. Superman Exercise

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Lift your arms and legs off the ground while keeping your neck neutral.
• Modification: Lift one arm and opposite leg for a simpler version.

8. Side Plank

• Duration: 20 seconds each side
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line from head to toes.
• Modification: Drop your knee to the ground for support.

9. Burpees

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

10. Bicycle Crunches

• Reps: 15 each side
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your lower back pressed into the floor as you twist.
• Modification: Perform the movement with one leg on the ground for less difficulty.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |----------------------------|-------------------------|------|-------------| | Bodyweight Squats | 15 reps | 3 | 45 seconds | | Push-Ups | 10-12 reps | 3 | 45 seconds | | Plank to Shoulder Taps | 30 seconds | 3 | 30 seconds | | Lunges | 10 each leg | 3 | 45 seconds | | Glute Bridges | 15 reps | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Superman Exercise | 30 seconds | 3 | 30 seconds | | Side Plank | 20 seconds each side | 3 | 30 seconds | | Burpees | 8-10 reps | 3 | 45 seconds | | Bicycle Crunches | 15 each side | 3 | 45 seconds |

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to help your muscles recover.

1. Child’s Pose - 1 minute
2. Seated Forward Bend - 1 minute
3. Figure Four Stretch - 30 seconds each leg
4. Cat-Cow Stretch - 1 minute

Complete in: Approximately 20 minutes.

Conclusion

Now that you have a comprehensive list of the best full-body exercises you can do without any equipment, it’s time to take action. Aim to incorporate this routine into your week 3 times, allowing for rest days in between. As you build strength and endurance, consider increasing your reps, sets, or the duration of each exercise.

Want even more personalized guidance? Consider taking advantage of our live 1-on-1 video training sessions with certified trainers. You’ll receive real-time feedback to ensure you’re performing each exercise correctly and effectively.