How to Complete a 45-Minute Full Body Workout Using Just Bodyweight

For busy professionals, finding time to hit the gym can be a challenge. You may feel intimidated by crowded spaces, struggle with plateaus, or simply lack the time to drive to a fitness center. Fortunately, you can achieve an effective full body workout right in the comfort of your home with just your bodyweight. This 45-minute workout is designed to be efficient, effective, and requires no equipment, making it perfect for small spaces.

Quick Stats Box:

• Total Time: 45 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 300-400 calories depending on intensity

Warm-Up (5 minutes)

A proper warm-up is essential to prepare your body for the workout ahead. Complete each exercise for 30 seconds with minimal rest in between.

1. High Knees
   30 seconds
   Form cue: Drive your knees up towards your chest.

2. Arm Circles
   30 seconds (15 seconds forward, 15 seconds backward)
   Form cue: Keep your arms straight and make small circles.

3. Bodyweight Squats
   30 seconds
   Form cue: Keep your chest up and push your hips back.

4. Torso Twists
   30 seconds
   Form cue: Rotate your torso side to side, engaging your core.

5. Lateral Lunges
   30 seconds (15 seconds each side)
   Form cue: Shift your weight to one side, keeping the opposite leg straight.

Full Body Workout (35 minutes)

Exercise List

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |------------------------|------------------|---------|---------------------|---------------------------------------|---------------------------------------| | Push-Ups (Knee or Standard) | 12 reps | 3 sets | 45 seconds | Keep your body in a straight line. | Do push-ups on your knees. | | Bodyweight Squats | 15 reps | 3 sets | 45 seconds | Squeeze your glutes at the top. | Use a chair for support. | | Plank | 30 seconds | 3 sets | 45 seconds | Maintain a straight line from head to heels. | Drop to your knees for an easier version. | | Reverse Lunges | 10 reps per leg | 3 sets | 45 seconds | Step back far enough to keep your front knee behind your toes. | Step to the side instead of back. | | Bicycle Crunches | 15 reps per side | 3 sets | 45 seconds | Keep your lower back pressed into the ground. | Keep your feet on the ground. | | Tricep Dips (using a chair) | 12 reps | 3 sets | 45 seconds | Keep your elbows close to your body. | Bend your knees to make it easier. | | Mountain Climbers | 30 seconds | 3 sets | 45 seconds | Drive your knees towards your chest quickly. | Slow down the tempo for an easier version. |

Workout Summary Table

| Exercise | Total Sets | Total Reps | Duration | |------------------------|------------|------------|----------| | Push-Ups | 3 | 36 | 4 min | | Bodyweight Squats | 3 | 45 | 4 min | | Plank | 3 | 90 seconds | 4.5 min | | Reverse Lunges | 3 | 30 | 4 min | | Bicycle Crunches | 3 | 45 | 4 min | | Tricep Dips | 3 | 36 | 4 min | | Mountain Climbers | 3 | 90 seconds | 4.5 min | | Total Time | | | 35 min |

Cool-Down (3-5 minutes)

Finish your workout with a cool-down to help your body recover. Hold each stretch for 30 seconds.

1. Standing Quad Stretch
   Form cue: Pull your foot towards your glutes while standing tall.

2. Seated Hamstring Stretch
   Form cue: Reach towards your toes while keeping your back straight.

3. Child's Pose
   Form cue: Sit back on your heels and stretch your arms forward.

4. Overhead Tricep Stretch
   Form cue: Pull your elbow gently behind your head.

Complete in: 45 minutes

Conclusion and Next Steps

You’ve just completed a powerful 45-minute full body workout that challenges all major muscle groups using only your bodyweight. To progress, consider increasing the number of reps, decreasing rest times, or incorporating variations of each exercise as you become stronger.

For personalized coaching that includes real-time feedback and form correction, consider trying a live 1-on-1 session with one of our certified trainers at HipTrain.