Best Bodyweight Exercises for Full Body Workouts

Feeling overwhelmed by time constraints or gym intimidation? You’re not alone. Many busy professionals struggle to fit workouts into their packed schedules, often leading to missed training sessions or uninspired routines. Thankfully, bodyweight exercises offer a convenient and effective solution for achieving full-body workouts right at home.

Quick Stats

• Total Time: 25-30 minutes including warm-up
• Equipment Needed: No equipment required
• Difficulty Level: All levels
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 Minutes)

1. Arm Circles

   • Duration: 1 minute (30 seconds forward, 30 seconds backward)
   • Form Cue: Keep your arms straight and move in small circles, gradually increasing the size.

2. High Knees

   • Duration: 1 minute
   • Form Cue: Drive your knees towards your chest and pump your arms, maintaining a quick pace.

3. Bodyweight Squats

   • Duration: 1 minute
   • Form Cue: Keep your chest up and push your hips back as if sitting in a chair.

4. Lateral Lunges

   • Duration: 1 minute (30 seconds each side)
   • Form Cue: Step to the side and bend the knee while keeping the opposite leg straight.

5. Torso Twists

   • Duration: 1 minute
   • Form Cue: Stand with feet shoulder-width apart and rotate your torso side to side, keeping your hips facing forward.

Bodyweight Exercises for Full Body 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, lowering down until your chest nearly touches the floor.
• Modification: Perform on your knees for an easier variation.

2. Squats (Bodyweight Squats)

• Reps: 15-20 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Push through your heels and keep your chest up as you lower into the squat.
• Modification: Use a chair to assist in lowering.

3. Plank to Shoulder Tap

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your hips stable as you alternate tapping each shoulder with the opposite hand.
• Modification: Drop to your knees for an easier version.

4. Lunges (Forward Lunges)

• Reps: 10 reps each leg
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Step forward and lower your back knee toward the floor without letting your front knee go past your toes.
• Modification: Perform reverse lunges for more stability.

5. Burpees

• Reps: 8-10 reps
• Sets: 3 sets
• Rest: 1 minute between sets
• Form Cue: Jump up, drop into a squat, kick your feet back to a plank, perform a push-up, return to squat, and jump up explosively.
• Modification: Step back instead of jumping for a low-impact option.

6. Glute Bridges

• Reps: 15-20 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Squeeze your glutes at the top and hold for 2 seconds before lowering.
• Modification: Perform single-leg glute bridges for added difficulty.

7. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Maintain a straight line from head to heels while driving your knees towards your chest quickly.
• Modification: Slow the movement down for a more controlled version.

8. Side Plank (Each Side)

• Duration: 20-30 seconds each side
• Sets: 2 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line and your hips lifted.
• Modification: Drop your bottom knee for support.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |---------------------------|---------------|------|--------------| | Push-Ups | 10-15 reps | 3 | 45 seconds | | Bodyweight Squats | 15-20 reps | 3 | 45 seconds | | Plank to Shoulder Tap | 30 seconds | 3 | 30 seconds | | Forward Lunges | 10 each leg | 3 | 45 seconds | | Burpees | 8-10 reps | 3 | 1 minute | | Glute Bridges | 15-20 reps | 3 | 45 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Side Plank | 20-30 seconds | 2 | 30 seconds |

Cool-Down (3-5 Minutes)

1. Child’s Pose

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

2. Standing Forward Bend

   • Duration: 1 minute
   • Form Cue: Bend forward at the hips, letting your upper body hang and relaxing your neck.

3. Figure Four Stretch

   • Duration: 1 minute (30 seconds each leg)
   • Form Cue: Sit and cross one ankle over the opposite knee, gently pressing down to stretch the hip.

4. Torso Stretch

   • Duration: 1 minute
   • Form Cue: Stand tall and reach your arms overhead, then lean to one side and then the other.

Complete in: 25-30 minutes

Conclusion

This full-body bodyweight workout is designed to be effective for all levels, requiring no equipment and minimal space. Incorporate these exercises into your weekly routine, aiming for 3 times per week with rest days in between. As you progress, increase the reps or sets, or reduce rest times to continue challenging your body.

Ready to take your fitness to the next level? Consider personalized coaching with real-time feedback to ensure you’re performing each movement correctly and efficiently.