Best 7 Full Body Workouts You Can Do at Home Without Equipment

Finding time to workout can be a challenge, especially for busy professionals juggling work, family, and personal commitments. The thought of hitting the gym can feel intimidating, and often, the hassle of traveling to a fitness facility can deter you from getting in your exercise. If you're searching for effective full-body workouts that can be done at home without any equipment, look no further. These workouts are designed to fit into your schedule, require minimal space, and are highly effective.

Quick Stats Box

• Total Time: 20-30 minutes
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

1. Arm Circles - 1 minute (30 seconds forward, 30 seconds backward)
2. High Knees - 1 minute (30 seconds at a brisk pace)
3. Bodyweight Squats - 1 minute (12-15 reps)
4. Torso Twists - 1 minute (30 seconds each side)
5. Jumping Jacks - 1 minute (30 seconds at a steady pace)

Full Body Workouts

1. Bodyweight Squats

• Reps: 15
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your chest up and push through your heels.
• Modification: Sit-to-stand from a chair for an easier version; jump squats for a harder version.

2. Push-Ups (Knee or Standard)

• Reps: 10-12
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Knee push-ups for easier; decline push-ups (feet elevated) for harder.

3. Reverse Lunges

• Reps: 12 each leg
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Step back far enough to keep your front knee over your ankle.
• Modification: Static lunges for an easier version; add a jump for a harder version.

4. Plank to Shoulder Tap

• Duration: 30 seconds
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Keep your hips steady as you tap your shoulders.
• Modification: Perform on your knees for an easier version; add a plank jack for a harder version.

5. Glute Bridges

• Reps: 15
• Sets: 3
• 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.

6. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Maintain a strong plank position while driving your knees forward.
• Modification: Slow down the movement for an easier version; increase speed for a harder version.

7. Burpees

• Reps: 8-10
• Sets: 3
• Rest: 45 seconds between sets
• Form Cue: Jump explosively at the top and land softly.
• Modification: Step back instead of jumping for an easier version; add a push-up for a harder version.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | Modification | |------------------------------|---------------|------|-----------|-------------------------------| | Bodyweight Squats | 15 | 3 | 45 sec | Chair sit-to-stand / Jump squats | | Push-Ups | 10-12 | 3 | 45 sec | Knee push-ups / Decline push-ups | | Reverse Lunges | 12 each leg | 3 | 45 sec | Static lunges / Jump lunges | | Plank to Shoulder Tap | 30 sec | 3 | 45 sec | Knee plank / Plank jacks | | Glute Bridges | 15 | 3 | 45 sec | Single-leg glute bridges | | Mountain Climbers | 30 sec | 3 | 45 sec | Slower pace / Faster pace | | Burpees | 8-10 | 3 | 45 sec | Step back / Add push-up |

Cool-Down (3-5 Minutes)

1. Standing Quad Stretch - 30 seconds each leg
2. Seated Forward Bend - 1 minute
3. Child's Pose - 1 minute
4. Cat-Cow Stretch - 1 minute (30 seconds each position)

Complete in: 20-30 minutes

Conclusion

These seven full-body workouts can easily fit into your busy schedule and are effective for building strength and endurance without any equipment. Aim to complete this routine 3 times a week, allowing for rest days in between. As you progress, consider increasing the number of reps, sets, or decreasing rest times for added intensity.

If you're looking for personalized coaching with real-time feedback, consider trying HipTrain. Our certified trainers can guide you through these workouts and help you reach your fitness goals efficiently.