Best 15 Full Body Exercises You Can Do Without Equipment

In 2026, finding time to hit the gym can feel impossible, especially for busy professionals juggling work and personal commitments. The good news is that you don’t need fancy equipment or a gym membership to get an effective full-body workout. Bodyweight exercises can help you build strength, improve endurance, and enhance flexibility—all from the comfort of your home or any small space.

Quick Stats Box

• Total Time: 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)

Prepare your body for the workout with this quick warm-up:

1. Jumping Jacks

   • Duration: 1 minute
   • Form Cue: Keep your arms straight overhead and land softly on your feet.

2. Arm Circles

   • Duration: 1 minute (30 seconds forward, 30 seconds backward)
   • Form Cue: Keep your shoulders relaxed as you make small circles.

3. High Knees

   • Duration: 1 minute
   • Form Cue: Drive your knees up to hip level and pump your arms.

4. Bodyweight Squats

   • Duration: 1 minute
   • Form Cue: Sit back into your heels and keep your chest up.

5. Torso Twists

   • Duration: 1 minute
   • Form Cue: Rotate your torso to the side, keeping your hips stable.

Full Body Exercises

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------|-------------|--------|---------------------|------------------------------------------------|--------------------------------| | Push-Ups (Knee Push-Ups) | 10-15 reps | 3 sets | 45 seconds between sets | Keep your body in a straight line from head to heels (or knees). | Perform on knees or against a wall for easier version. | | Bodyweight Squats | 15-20 reps | 3 sets | 45 seconds between sets | Keep your chest lifted and push through your heels. | Reduce depth or perform on a chair for support. | | Plank | 30 seconds | 3 sets | 45 seconds between sets | Keep your body in a straight line, engage your core. | Drop to your knees for an easier version. | | Lunges (Reverse Lunges) | 10-15 reps each leg | 3 sets | 45 seconds between sets | Step back and keep your front knee behind your toes. | Use a shorter step for an easier version. | | Burpees | 10 reps | 3 sets | 1 minute between sets | Jump explosively and land softly, maintain a flat back. | Step back instead of jumping for an easier version. | | Mountain Climbers | 30 seconds | 3 sets | 45 seconds between sets | Drive your knees towards your chest quickly while keeping your core tight. | Slow down the movement for an easier version. | | Glute Bridges | 15 reps | 3 sets | 45 seconds between sets | Squeeze at the top for 2 seconds, keep your shoulders on the ground. | Perform with feet on a chair for a harder version. | | Tricep Dips (Chair Dips) | 10-15 reps | 3 sets | 45 seconds between sets | Keep your elbows close to your body as you lower down. | Bend your knees to make it easier. | | Side Plank (both sides) | 20 seconds each side | 3 sets | 45 seconds between sets | Stack your feet and keep your body in one straight line. | Drop your bottom knee for an easier version. | | Skaters | 30 seconds | 3 sets | 45 seconds between sets | Jump side to side, landing softly on your feet. | Step side to side instead of jumping for an easier version. | | Bicycle Crunches | 15-20 reps | 3 sets | 45 seconds between sets | Rotate your torso and keep your lower back on the ground. | Keep your feet on the ground for an easier version. | | Superman | 15 reps | 3 sets | 45 seconds between sets | Lift your arms and legs simultaneously, squeezing your back muscles. | Lift one arm and the opposite leg for an easier version. | | Wall Sit | 30 seconds | 3 sets | 45 seconds between sets | Keep your back flat against the wall and knees at 90 degrees. | Reduce the time to 20 seconds for an easier version. | | Reverse Plank | 20-30 seconds | 3 sets | 45 seconds between sets | Keep your body straight, lift your hips, and engage your core. | Bend your knees to make it easier. | | Jump Squats | 10-15 reps | 3 sets | 1 minute between sets | Jump explosively and land softly, keeping your knees safe. | Perform regular squats instead for an easier version. |

Cool-Down (3-5 minutes)

Finish your workout with these stretches:

1. Standing Quad Stretch

   • Duration: 30 seconds each leg
   • Form Cue: Pull your foot towards your glutes while keeping your knees together.

2. Child's Pose

   • Duration: 1 minute
   • Form Cue: Sit back on your heels and stretch your arms forward.

3. Seated Hamstring Stretch

   • Duration: 30 seconds each leg
   • Form Cue: Keep your back straight as you reach towards your toes.

4. Overhead Side Stretch

   • Duration: 30 seconds each side
   • Form Cue: Reach your arm overhead and lean to the opposite side.

5. Deep Breathing

   • Duration: 1 minute
   • Form Cue: Inhale deeply through your nose and exhale through your mouth.

Complete in: 30 minutes

Conclusion

You now have a comprehensive list of the best 15 full-body exercises you can do without any equipment. These exercises are designed to fit into your busy schedule and require minimal space, making them perfect for home workouts. Aim to complete this routine 3 times a week, allowing for rest days in between to recover.

As you progress, consider increasing the number of reps, sets, or duration of each exercise. If you're looking for personalized coaching with real-time feedback, HipTrain offers 1-on-1 video training sessions with certified trainers that can help you stay accountable and improve your form.