Best 5 Bodyweight Exercises for a Complete Full Body Workout

Are you a busy professional struggling to fit in a workout? Do you find yourself intimidated by the gym or stuck in a plateau? Maybe you’re dealing with an injury that limits your ability to use equipment. Whatever the reason, bodyweight exercises offer an effective solution for a complete full body workout right in the comfort of your home.

Quick Stats

• Total Time: 25-30 minutes including warm-up and cool-down
• Equipment Needed: No equipment
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Start your workout with a quick warm-up to prepare your body and prevent injury.

1. March in Place - 1 minute
2. Arm Circles - 1 minute (30 seconds forward, 30 seconds backward)
3. Bodyweight Squats - 1 minute (10 reps, slow tempo)
4. Leg Swings - 1 minute (30 seconds each leg)
5. Torso Twists - 1 minute (30 seconds dynamic twisting)

Bodyweight Exercises

Here are five essential bodyweight exercises that target multiple muscle groups for a complete workout.

1. Push-Ups (Standard or Knee)

• Reps: 10-15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels; don’t let your hips sag.
• Modification: Perform on your knees for an easier version.

2. Bodyweight Squats

• Reps: 15-20 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Push through your heels and squeeze your glutes at the top.
• Modification: Use a chair for support if needed.

3. Plank

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Maintain a straight line from head to heels; avoid raising your hips too high.
• Modification: Drop to your knees for an easier version.

4. Reverse Lunges

• Reps: 10-12 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Step back far enough that your front knee stays over your ankle.
• Modification: Perform static lunges (no step back) for an easier version.

5. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your core tight and drive your knees towards your chest quickly.
• Modification: Slow down the pace for an easier version.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |--------------------|---------------------|------|------------|------------------------------------| | Push-Ups | 10-15 reps | 3 | 45 seconds | Knee Push-Ups | | Bodyweight Squats | 15-20 reps | 3 | 45 seconds | Squats to a Chair | | Plank | 30 seconds | 3 | 45 seconds | Plank on Knees | | Reverse Lunges | 10-12 reps/leg | 3 | 45 seconds | Static Lunges | | Mountain Climbers | 30 seconds | 3 | 45 seconds | Slow Mountain Climbers |

Cool-Down (3-5 Minutes)

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

1. Child’s Pose - 1 minute
2. Standing Forward Bend - 1 minute
3. Seated Hamstring Stretch - 1 minute (30 seconds each leg)
4. Shoulder Stretch - 1 minute (30 seconds each side)

Complete in: 25-30 minutes

Conclusion

This bodyweight workout is designed to be effective and efficient, perfect for those with limited time and space. Aim to complete this routine 3 times per week, with rest days in between for optimal recovery. As you progress, increase the reps or sets, or try more challenging variations of each exercise.

If you want personalized coaching and real-time feedback to enhance your form and results, consider HipTrain’s live 1-on-1 video training sessions.