Best 15 Full Body Workouts for Home: No Equipment Needed

With busy schedules and limited space, finding time for effective workouts can feel impossible. Gym intimidation and crowded spaces often lead to missed training sessions. But what if you could achieve a full-body workout in the comfort of your home without any equipment? In 2026, it’s easier than ever to get fit with no equipment needed!

Quick Stats:

• Total Time: Approximately 30-40 minutes
• Equipment Needed: No equipment
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-350 calories depending on intensity

Warm-Up (5 Minutes)

Before diving into the workouts, it’s essential to warm up your muscles and prepare your body. Perform the following exercises for 30 seconds each:

1. Arm Circles: Stand tall and make small circles with your arms, gradually increasing the size.
2. High Knees: Jog in place while lifting your knees towards your chest.
3. Leg Swings: Hold onto a wall for balance and swing one leg forward and backward, then switch.
4. Torso Twists: Stand with feet shoulder-width apart and twist your torso side to side.
5. Jumping Jacks: Finish with a set of jumping jacks to elevate your heart rate.

Full Body Workouts

Here are 15 effective full-body workouts you can do at home, no equipment required. Each workout includes specific reps, sets, rest times, and modifications.

1. Bodyweight Squats

• Reps: 15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your chest up and push through your heels.
• Modification: Perform half-squats or wall sits for an easier version.

2. Push-Ups (Knee or Standard)

• Reps: 10-15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Drop to your knees for knee push-ups.

3. Plank to Downward Dog

• Reps: 10
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Push your hips back while keeping your arms straight.
• Modification: Hold a plank position instead of transitioning.

4. Lunges (Alternating)

• Reps: 10 per leg
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Step forward and lower your back knee to the ground.
• Modification: Perform static lunges for stability.

5. Glute Bridges

• Reps: 15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Perform single-leg bridges for a challenge.

6. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight and drive your knees towards your chest.
• Modification: Slow down the pace or perform on an elevated surface.

7. Tricep Dips (Using a Chair)

• Reps: 12
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows close to your sides.
• Modification: Bend your knees to reduce difficulty.

8. Side Lunges

• Reps: 10 per side
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Shift your weight to your side while keeping the other leg straight.
• Modification: Perform step-out lunges for an easier version.

9. Burpees

• Reps: 8-10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Jump explosively at the top of the movement.
• Modification: Step back instead of jumping for a low-impact version.

10. Russian Twists

• Reps: 15 per side
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your back straight while twisting your torso.
• Modification: Keep your feet on the ground for extra stability.

11. High Knees

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Pump your arms while driving your knees up.
• Modification: March in place instead of running.

12. Plank Shoulder Taps

• Reps: 10 per side
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your hips stable while tapping your shoulder.
• Modification: Drop to your knees for an easier version.

13. Side Plank

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

14. Skaters

• Reps: 10 per side
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Leap sideways while landing softly on one foot.
• Modification: Step side to side instead of jumping.

15. Yoga Cool Down

• Duration: 3-5 minutes
• Exercises: Cat-Cow Stretch, Child's Pose, Seated Forward Bend

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |---------------------------|---------------|------|-----------| | Bodyweight Squats | 15 | 3 | 30 sec | | Push-Ups | 10-15 | 3 | 45 sec | | Plank to Downward Dog | 10 | 3 | 30 sec | | Lunges | 10 per leg | 3 | 30 sec | | Glute Bridges | 15 | 3 | 30 sec | | Mountain Climbers | 30 sec | 3 | 30 sec | | Tricep Dips | 12 | 3 | 30 sec | | Side Lunges | 10 per side | 3 | 30 sec | | Burpees | 8-10 | 3 | 45 sec | | Russian Twists | 15 per side | 3 | 30 sec | | High Knees | 30 sec | 3 | 30 sec | | Plank Shoulder Taps | 10 per side | 3 | 30 sec | | Side Plank | 20 sec | 3 | 30 sec | | Skaters | 10 per side | 3 | 30 sec | | Yoga Cool Down | 3-5 min | - | - |

Cool Down (3-5 Minutes)

Finish your workout with a cool-down to help your muscles recover. Focus on deep breathing and stretching:

1. Cat-Cow Stretch: 1 minute
2. Child's Pose: 1 minute
3. Seated Forward Bend: 1-2 minutes

Complete in: 30-40 Minutes

These 15 full-body workouts are designed for busy professionals who need effective training without equipment. Incorporate them into your routine 3 times a week for optimal results while allowing rest days in between.

Conclusion

You now have a comprehensive guide to 15 full-body workouts that you can do at home, no equipment needed. Start with the warm-up, follow through the workout routine, and cool down properly to maximize your results.

For personalized coaching and real-time feedback on your form, consider HipTrain. It’s an affordable way to get effective training tailored to your needs while saving with HSA/FSA eligibility.