Best 10 Full Body Workouts for Beginners with No Equipment

Are you a busy professional struggling to find time to hit the gym? Or perhaps you're intimidated by the equipment and atmosphere of a fitness center? If so, you're not alone. Many beginners feel overwhelmed by the options and often plateau before they even get started. The good news is that you can achieve a full-body workout right in the comfort of your home with no equipment at all.

Quick Stats Box:

• Total Time: 20-25 minutes
• Equipment Needed: No equipment
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 minutes)

Get your body ready for movement with this quick warm-up:

1. Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)

   • Form Cue: Keep your arms straight and create small circles.

2. High Knees: 1 minute

   • Form Cue: Drive your knees up toward your chest and pump your arms.

3. Bodyweight Squats: 1 minute

   • Form Cue: Keep your chest up and push your hips back as if sitting down.

4. Torso Twists: 1 minute

   • Form Cue: Twist your torso gently while keeping your hips facing forward.

5. Leg Swings: 1 minute (30 seconds per leg)

   • Form Cue: Swing your leg forward and backward while maintaining balance.

Full Body Workouts

1. Bodyweight Squats

• Reps: 12-15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Push through your heels and squeeze your glutes at the top.
• Modification: Reduce depth for easier version; add a jump for harder version.

2. Push-Ups (Knee or Standard)

• Reps: 8-12
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Do on knees for easier version; elevate feet for harder version.

3. Plank

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows directly under your shoulders.
• Modification: Drop to knees for easier version; hold for longer for harder version.

4. Glute Bridges

• Reps: 12-15
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top and hold for 2 seconds.
• Modification: Reduce range of motion for easier version; single-leg for harder version.

5. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight as you drive your knees toward your chest.
• Modification: Slow down for easier version; increase speed for harder version.

6. Reverse Lunges

• Reps: 10-12 per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your front knee behind your toes.
• Modification: Reduce step distance for easier version; add a jump for harder version.

7. Bicycle Crunches

• Reps: 12-15 per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your lower back pressed into the ground.
• Modification: Slow down for easier version; increase pace for harder version.

8. Side Plank

• Duration: 20 seconds per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Stack your feet and keep your body straight.
• Modification: Drop to your knee for easier version; hold for longer for harder version.

9. Jumping Jacks

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Land softly to minimize impact on your joints.
• Modification: Step side to side for easier version; increase speed for harder version.

10. Standing Calf Raises

• Reps: 15-20
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Rise onto the balls of your feet and hold for 1 second at the top.
• Modification: Do on flat ground for easier version; perform on a step for harder version.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-------------------------|---------------------|------|-------------| | Bodyweight Squats | 12-15 | 3 | 45 seconds | | Push-Ups | 8-12 | 3 | 45 seconds | | Plank | 30 seconds | 3 | 30 seconds | | Glute Bridges | 12-15 | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Reverse Lunges | 10-12 per leg | 3 | 45 seconds | | Bicycle Crunches | 12-15 per side | 3 | 30 seconds | | Side Plank | 20 seconds per side | 3 | 30 seconds | | Jumping Jacks | 30 seconds | 3 | 30 seconds | | Standing Calf Raises | 15-20 | 3 | 45 seconds |

Cool Down (3-5 minutes)

Finish your workout with some gentle stretches:

1. Standing Forward Bend: Hold for 30 seconds

   • Form Cue: Let your head hang heavy and breathe deeply.

2. Child's Pose: Hold for 30 seconds

   • Form Cue: Reach your arms forward to deepen the stretch.

3. Seated Hamstring Stretch: Hold for 30 seconds per leg

   • Form Cue: Keep your back straight as you lean forward.

4. Shoulder Stretch: Hold for 30 seconds per arm

   • Form Cue: Pull your arm gently across your body.

5. Cat-Cow Stretch: 1 minute

   • Form Cue: Alternate between arching and rounding your back.

Complete in: 20-25 minutes including warm-up and cool-down.

Conclusion

These 10 full-body workouts are not only effective but also designed specifically for beginners with no equipment. Incorporate them into your routine 3 times a week, allowing for rest days in between. As you progress, consider increasing the reps, sets, or duration for added challenge.

Ready to elevate your fitness game? For personalized coaching with real-time feedback, check out HipTrain's live 1-on-1 sessions with certified trainers. It’s HSA/FSA eligible, and you can try your first session for free.