Best 7 Full Body Workouts that Require No Equipment

Finding time to work out can be a challenge, especially for busy professionals juggling multiple responsibilities. Gym intimidation, crowded spaces, and the need for equipment can make it even harder to stay active. Fortunately, full body workouts that require no equipment are not only effective but can be done anywhere—at home, in a hotel room, or even outdoors. Let’s dive into the best seven bodyweight workouts that deliver results without the need for gear.

Quick Stats Box

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

Warm-Up (5 Minutes)

Warming up prepares your body for the workout ahead. Perform each exercise for 1 minute.

1. Arm Circles - 30 seconds forward, 30 seconds backward
2. High Knees - 1 minute
3. Leg Swings - 30 seconds each leg
4. Torso Twists - 1 minute

Full Body Workout Exercises

1. Bodyweight Squats

• Reps: 15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your chest up and push through your heels.
• Modification: Use a chair for support if needed.

2. Push-Ups (Knee or Standard)

• Reps: 10-15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels/knees.
• Modification: Perform on your knees to reduce intensity.

3. Plank to Shoulder Tap

• Reps: 10 taps (5 each side)
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your hips stable as you tap your shoulders.
• Modification: Drop to your knees for an easier version.

4. Jumping Jacks

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Land softly to reduce impact on joints.
• Modification: Step side-to-side instead of jumping.

5. Glute Bridges

• Reps: 15
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Hold onto a wall for balance if needed.

6. Reverse Lunges

• Reps: 10 each leg
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Step back and keep your front knee behind your toes.
• Modification: Reduce depth of the lunge.

7. Burpees

• Reps: 5-10
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Jump explosively at the top and land softly.
• Modification: Step back instead of jumping to lower intensity.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |--------------------------|---------------|------|------------|-------------------------| | Bodyweight Squats | 15 | 3 | 30 seconds | Use a chair | | Push-Ups | 10-15 | 3 | 30 seconds | Perform on knees | | Plank to Shoulder Tap | 10 taps | 3 | 30 seconds | Drop to your knees | | Jumping Jacks | 30 seconds | 3 | 30 seconds | Step side-to-side | | Glute Bridges | 15 | 3 | 30 seconds | Hold onto a wall | | Reverse Lunges | 10 each leg | 3 | 30 seconds | Reduce depth | | Burpees | 5-10 | 3 | 30 seconds | Step back instead |

Cool-Down (3-5 Minutes)

Cooling down helps your body recover. Hold each stretch for 30 seconds.

1. Standing Quad Stretch
2. Seated Hamstring Stretch
3. Child's Pose
4. Cobra Stretch

Complete in: 25-30 minutes

Conclusion

These seven full body workouts requiring no equipment are perfect for busy professionals looking to stay fit without the need for a gym. Aim to complete these workouts 2-3 times per week, allowing for rest days in between. As you progress, consider increasing the number of reps or sets, or decreasing the rest time to keep challenging your body.

For personalized coaching and real-time feedback to ensure you're getting the most out of your workouts, check out HipTrain’s live 1-on-1 sessions with certified trainers.