Best 7 Full Body Workout Exercises for Home with No Equipment

Struggling to fit a workout into your busy schedule? Gym intimidation and time constraints can make it hard to stay active. Fortunately, you can achieve a fantastic full body workout without stepping into a gym or needing any equipment. This guide presents the best seven exercises that you can do at home, requiring nothing but your body and a small space.

Quick Stats:

• Total Time: 20-25 minutes including warm-up and cool-down
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Prepare your body for the workout with this quick warm-up to increase your heart rate and loosen your muscles.

1. High Knees

   • Duration: 30 seconds
   • Rest: 15 seconds
   • Form Cue: Drive your knees up to hip height.

2. Arm Circles

   • Duration: 30 seconds (15 seconds forward, 15 seconds backward)
   • Rest: 15 seconds
   • Form Cue: Keep your arms straight and make small circles.

3. Bodyweight Squats

   • Duration: 1 minute
   • Rest: None
   • Form Cue: Push your hips back and keep your chest up.

4. Dynamic Lunges

   • Duration: 1 minute (alternate legs)
   • Rest: None
   • Form Cue: Step forward and lower your back knee toward the ground.

5. Torso Twists

   • Duration: 1 minute
   • Rest: None
   • Form Cue: Keep your hips facing forward and twist your torso side to side.

Full Body Workout Exercises

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.
• Modification: Perform on your knees for an easier version.

2. Squats (Bodyweight)

• Reps: 15-20 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your weight in your heels and chest up.
• Modification: Perform a wall squat if needed.

3. Plank to Shoulder Tap

• Reps: 10 taps per side
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your hips stable while tapping your shoulder.
• Modification: Drop to your knees for an easier version.

4. Glute Bridges

• Reps: 15-20 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Single-leg glute bridges for a harder version.

5. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Drive your knees toward your chest quickly.
• Modification: Slow down the pace for an easier version.

6. Reverse Lunges

• Reps: 10-12 reps per leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Step back and lower your knee toward the ground.
• Modification: Perform forward lunges for an easier version.

7. Burpees

• Reps: 5-10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Jump explosively, landing softly.
• Modification: Step back instead of jumping for an easier version.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |---------------------------|----------------|------|-------------| | Push-Ups | 10-15 reps | 3 | 45 seconds | | Squats | 15-20 reps | 3 | 45 seconds | | Plank to Shoulder Tap | 10 taps/side | 3 | 45 seconds | | Glute Bridges | 15-20 reps | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 45 seconds | | Reverse Lunges | 10-12 reps/leg | 3 | 45 seconds | | Burpees | 5-10 reps | 3 | 45 seconds |

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to aid recovery and prevent soreness.

1. Child’s Pose

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

2. Standing Quad Stretch

   • Duration: 30 seconds per leg
   • Form Cue: Pull your heel to your glute while keeping your knees together.

3. Seated Forward Fold

   • Duration: 1 minute
   • Form Cue: Reach for your toes while keeping your back straight.

4. Cobra Stretch

   • Duration: 30 seconds
   • Form Cue: Lift your chest while keeping your hips on the ground.

Complete in: 20-25 minutes

Conclusion

With these seven effective full body exercises, you can work out anywhere, anytime, without any equipment. Incorporate this routine into your weekly schedule, aiming for three times per week with rest days in between. Remember to focus on your form and listen to your body.

For those looking to elevate their fitness journey, consider personalized coaching with real-time feedback. You’ll gain valuable insights and maintain motivation, ensuring you progress effectively.