Best 10 Full Body Workouts Without Equipment for Beginners

Are you struggling to find the time or motivation to hit the gym? Do you feel intimidated by gym equipment or simply prefer the comfort of your home? You're not alone. Many busy professionals face similar challenges. The good news is you can achieve a full-body workout without any equipment, right in your living room. These workouts are perfect for beginners and can be completed in a short time, making them ideal for your busy schedule.

Quick Stats Box

• Total Time: 20-30 minutes
• Equipment Needed: No equipment
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 minutes)

Before diving into the workouts, it's crucial to warm up your body to prevent injury. Try the following dynamic stretches:

1. Arm Circles - 1 minute (30 seconds forward, 30 seconds backward)
2. Leg Swings - 1 minute (30 seconds each leg)
3. Torso Twists - 1 minute
4. High Knees - 1 minute
5. Bodyweight Squats - 1 minute (15 reps)

Full Body Workouts

Here are 10 full-body workouts you can do without any equipment. Each exercise is designed for beginners and includes modifications for easier or harder variations.

1. Bodyweight Squats

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push through your heels.
• Modification: Perform squats to a chair for support.

2. Push-Ups (Knee Push-Ups)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to knees.
• Modification: Perform push-ups on your knees.

3. Plank

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body straight and engage your core.
• Modification: Drop to your knees for a modified plank.

4. Glute Bridges

• Reps: 12 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Perform single-leg glute bridges for added difficulty.

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 to your chest.
• Modification: Slow down the pace for easier performance.

6. Tricep Dips (Using a Chair)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your elbows close to your body as you lower down.
• Modification: Bend your knees to reduce difficulty.

7. Side Lunges

• Reps: 10 reps each side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Push your hips back as you lower into the lunge.
• Modification: Step wider for a deeper lunge.

8. Burpees

• Reps: 8 reps
• Sets: 3 sets
• Rest: 60 seconds between sets
• Form Cue: Jump explosively at the top and land softly.
• Modification: Step back instead of jumping for an easier version.

9. Bicycle Crunches

• Reps: 12 reps each side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your lower back pressed into the floor.
• Modification: Perform regular crunches if needed.

10. Standing Calf Raises

• Reps: 15 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Squeeze at the top for 2 seconds before lowering.
• Modification: Perform seated calf raises if standing is too difficult.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |---------------------------|---------------|------|-----------| | Bodyweight Squats | 12 reps | 3 | 45 seconds| | Push-Ups | 10 reps | 3 | 45 seconds| | Plank | 30 seconds | 3 | 30 seconds| | Glute Bridges | 12 reps | 3 | 45 seconds| | Mountain Climbers | 30 seconds | 3 | 30 seconds| | Tricep Dips | 10 reps | 3 | 45 seconds| | Side Lunges | 10 reps each | 3 | 45 seconds| | Burpees | 8 reps | 3 | 60 seconds| | Bicycle Crunches | 12 reps each | 3 | 30 seconds| | Standing Calf Raises | 15 reps | 3 | 30 seconds|

Cool-Down (3-5 minutes)

Finish your workout with a cool-down to help your body recover. Try these stretches:

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

Complete in: 20-30 minutes

Conclusion

These full-body workouts without equipment are designed to fit your busy schedule while providing effective exercise options. Aim to complete these workouts 3 times a week with rest days in between. As you progress, consider increasing the reps, sets, or reducing the rest time to continue challenging yourself.

For personalized coaching and real-time feedback, consider signing up for HipTrain's live 1-on-1 sessions with certified trainers. This is a great way to ensure you're using the right form and maximizing your results.