Full Body Workout at Home Without Equipment
Getting an effective full body workout without needing a gym or equipment may sound impossible. However, you can absolutely torch calories and build strength with a challenging full body workout at home without any equipment.
Bodyweight exercises are one of the most efficient ways to work your whole body. When strung together in a circuit routine, they can get your heart pumping and muscles burning. A full body workout at home without equipment like weights or machines relies on leverage and gravity to provide resistance.
You’ll need to use smart exercise form and technique to maximize each move. But the beauty is you can customize your own full body workout using just your bodyweight to match your current fitness level. There’s no need for expensive equipment or gym memberships to target every muscle group from legs and glutes to chest and back. With just a bit of floor space, you can sculpt a strong, lean physique with full body workouts at home without any equipment.
Get a Complete Workout at Home Without Any Equipment
Working out at home can be a convenient and budget-friendly way to get fit. But is it really possible to get a complete full body workout without having any exercise equipment? The answer is a resounding yes! With just your own bodyweight, you can target every major muscle group and see serious results.
In this post, we’ll explore how to create an effective full body home workout with no equipment needed. You’ll learn the best bodyweight exercises that work your legs, glutes, abs, back, chest, shoulders and arms. We’ll also provide sample workout routines and tips for maximizing your workouts.
Whether you’re a beginner or a seasoned athlete, training your entire body with no gym equipment required is totally doable if you follow the guidance below. Let’s get started!
Can You Really Get a Full Body Workout Without Any Equipment?
You may be skeptical that it’s possible to fully work your whole body using no equipment at all. It seems like you’d need weights, machines and other gear to properly target every muscle group. However, your own bodyweight provides plenty of resistance to challenge your muscles in a full body way.
Bodyweight exercises utilize your weight as resistance against gravity. By manipulating the positioning of your body, you can significantly increase or decrease the difficulty level. For example, a basic pushup works your chest, shoulders and arms much harder than a pushup on your knees.
When you combine bodyweight moves into a circuit or interval training routine, you raise your heart rate and burn serious calories too. A full body workout without equipment delivers compound, multi-joint exercises that fire up multiple large muscle groups at once. This leads to a greater metabolic boost compared to isolation moves with equipment that only work one joint and muscle at a time.
So yes, you can positively get a highly effective total body workout using just your bodyweight! The key is understanding how to structure your workouts properly and make slight adjustments to classic moves. Let’s go over the best exercises to include.
The Top 10 Full Body Exercises Without Equipment
Here are the best bodyweight moves for working your whole body from head to toe:
The humble squat is one of the most functional exercises you can do to build lower body and core strength. To perform:
- Stand with feet shoulder-width apart, toes slightly turned out.
- Send hips back like sitting in a chair.
- Keep chest upright and core engaged as you squat down.
- Go as low as you can while keeping heels on the floor.
- Press through heels to return to start position.
Targeted muscles: quads, glutes, hamstrings, calves
Lunges take squatting motion and add an extra balance challenge. To do them:
- Stand tall, engage core.
- Step forward with one leg, bending both knees to lunge.
- Front knee stays over ankle, back knee hovers off floor.
- Push back up through front heel to starting position.
- Repeat on other side and continue alternating.
Targeted muscles: quads, glutes, hamstrings
Pushups work your arms, chest, shoulders and core in one fluid movement. To properly do a pushup:
- Place hands shoulder-width apart. Set up in plank position.
- Keeping body straight, bend elbows to lower chest to floor.
- Pause, then push back up through arms to start.
- Keep hips square and core braced throughout motion.
Targeted muscles: chest, shoulders, triceps, core
The standard plank pose works your whole core and teaches excellent body alignment. To hold plank:
- Come to pushup position, balancing on hands and toes.
- Keep back flat, pelvis tucked under, core engaged.
- Hold position, keeping belly button drawn in towards spine.
- Start with shorter holds like 10-20 seconds, working up to a minute.
Targeted muscles: core, shoulders
5. Glute Bridge
Bridges target your backside for that coveted sculpted look. To do them:
- Lie on back, knees bent, feet flat on floor.
- Squeeze glutes and drive hips upward into a bridge.
- Pause at top, then lower hips back down with control.
- Repeat for desired reps. Can also do single-leg version.
Targeted muscles: glutes, hamstrings
Step-ups work your lower body, especially glutes and quads. To do them:
- Stand facing a box, bench or sturdy chair.
- Place right foot firmly on the step.
- Push down through heel to step up until both legs are straight.
- Step back down starting with left foot first.
- Repeat on other side and continue alternating.
Targeted muscles: glutes, quads, hamstrings
7. Bodyweight Rows
Rowing motions build upper back strength. Do bodyweight rows:
- Secure a bar or handle above you, around waist height.
- Hold bar with palms facing you, arms extended.
- Initiate move by pulling shoulders back and down.
- Pull body upward toward bar by squeezing shoulder blades.
- Slowly straighten arms to return to hanging position.
Targeted muscles: upper back, biceps
8. Tricep Dips
Dips isolate the back of your arms for defined triceps. To do them:
- Sit on edge of sturdy chair or bench, hands beside hips.
- Straighten arms to lift yourself off seat, keeping torso close to chair.
- Bend elbows and slowly lower until arms form 90 degree angles.
- Press back up into straight arm position.
Targeted muscles: triceps
9. Mountain Climbers
Mountain climbers are a fast-paced exercise to raise heart rate. To do them:
- Start in high plank position with core engaged.
- Bring right knee toward chest, keeping foot off floor.
- Quickly switch legs, driving left knee in.
- Move legs rapidly like “climbing” a mountain.
- Keep hips low, body straight and moves controlled.
Targeted muscles: shoulders, core, legs
10. Jumping Jacks
Last but not least, jumping jacks are a classic cardio burst move:
- Stand straight with feet together and arms at sides.
- Jump up slightly and spread feet out wide as you take arms overhead.
- Jump again bringing feet together and arms back down.
- Repeat sequence quickly for desired duration.
Targeted muscles: shoulders, legs
Sample 15-Minute Full Body Workout Routine Without Equipment
Now that you know the best bodyweight moves, it’s time to put them together into a complete workout. Here’s a 15-minute full body routine you can do anytime:
- Jumping jacks x 20 reps
- Bodyweight squats x 10 reps
- Walking lunges x 8 reps each leg
- Arm circles forward/backward x 15 reps each
- Mountain climbers x 45 secs
- Pushups x 10 reps
- Glute bridges x 12 reps
- Plank hold x 20 secs
- Step-ups x 8 reps each leg
- Bodyweight rows x 10 reps
- Triceps dips x 12 reps
- High knees x 30 secs
- Quad stretch x 15 secs each leg
- Hamstring stretch x 15 secs each leg
- Shoulder stretches x 10 reps
Complete 2-4 full circuits for a killer 15-minute full body blast! You can substitute any of the moves above and adjust sets/reps to change it up. Just be sure to include a balance of lower body, upper body and core exercises.
Can I Do Full Body Workouts Every Day at Home?
It might be tempting to want to hammer out full body workouts daily since they are so efficient. However, that training frequency may be counterproductive. Full body training is most effective when you give your muscles adequate recovery time between challenging sessions.
Here are some guidelines for optimal full body training frequency:
- Beginners – 2 to 3 times per week, with at least a day of rest between sessions
- Intermediate – 3 to 4 times per week, allowing 1-2 days of recovery
- Advanced – Can train full body up to 5 times weekly, depending on intensity and recovery needs
It’s generally not advisable to strength train the same major muscle groups two days in a row. You can end up overtraining, which can hinder results. Your muscles grow and get stronger during the rest and repair periods after training.
If you love daily home workouts, it’s best to split up your focus on upper body, lower body and core/cardio. For example:
- Monday: Full body
- Tuesday: Lower body emphasis
- Wednesday: Rest
- Thursday: Upper body emphasis
- Friday: Core and cardio
- Saturday: Full body
- Sunday: Rest
This allows you to exercise consistently while giving your muscles adequate recovery between intense full body sessions. Listen to your body and ease back if you feel excessive fatigue or soreness. Consistency over the long haul is key!
Tips for Getting Maximum Results From Your Full Body Home Workouts
Follow these strategies to make sure you’re getting the most out of your no-equipment full body training:
Include multi-joint moves: Exercises like squats, lunges and pushups work multiple major muscle groups at once for greater overall benefit.
Activate your core: Keep your core engaged during every move, even arm exercises, to build full body strength.
Use full range of motion: Lower into deep squats or pushups and extend arms overhead fully to target muscles through complete movements.
Go slower on lifting movements: Use a 3-5 second count as you lift or lower weights for increased time under tension.
Minimize rest between sets: Keep your heart pumping by moving right into your next exercise with little to no rest.
Increase difficulty strategically: Challenge yourself by adding sets/reps, decreasing rest, or making exercises harder (like elevated pushups).
Work to fatigue: Finish sets when muscles tremble or reach temporary failure to fully exhaust them.
Prioritize good form: Strict technique with full focus trumps speed and quantity of exercises every time. Prevent injury and spark growth.
As you can see, you can most definitely get a super effective full body strength workout without needing dumbbells, machines or other equipment. Bodyweight training works your whole body in a functional way to build muscular endurance and definition.
Use the sample routines and exercise tips provided here to begin sculpting a stronger, fitter physique on your own schedule at home. Just be sure to program in adequate recovery time between demanding full body sessions.
Incorporate a well-structured nutrition plan with sufficient protein intake to fuel your workouts and recovery. Pair your training with healthy lifestyle habits, and you’ll be amazed by the full body transformation you can make happen at home. Now get to it!
Variations for Different Fitness Levels
Here are some variations of the exercises in the sample workout routine that you can try if you are at a different fitness level:
- Push-ups: Start with knee push-ups, or do push-ups against a wall.
- Squats: Start with air squats, or do wall squats.
- Lunges: Start with stationary lunges, or do walking lunges.
- Plank: Start with a knee plank, or do a modified plank with your hands on a raised surface.
- Crunches: Start with half crunches, or do bicycle crunches.
- Mountain climbers: Start with slow mountain climbers, or do mountain climbers with one leg at a time.
- Burpees: Start with doing burpees without the push-up.
- Push-ups: Do regular push-ups, or try elevated push-ups with your hands on a raised surface.
- Squats: Do regular squats, or try weighted squats with a backpack or sandbag.
- Lunges: Do regular lunges, or try weighted lunges with a backpack or sandbag.
- Plank: Do a regular plank, or try a side plank or a reverse plank.
- Crunches: Do regular crunches, or try oblique crunches or leg raises.
- Mountain climbers: Do regular mountain climbers, or try mountain climbers with two legs at a time.
- Burpees: Do regular burpees, or try adding a jump to the end of each burpee.
- Push-ups: Do wide grip push-ups, diamond push-ups, or decline push-ups.
- Squats: Do pistol squats, sumo squats, or weighted squats with a barbell.
- Lunges: Do reverse lunges, walking lunges with a twist, or weighted lunges with a barbell.
- Plank: Do a dragon plank, a forearm plank, or a hollow body hold.
- Crunches: Do cable crunches, hanging leg raises, or Russian twists.
- Mountain climbers: Do mountain climbers on a raised surface, or mountain climbers with two legs at a time and a weight in each hand.
- Burpees: Do burpees with a push-up, a pull-up, and a jump at the end.
You can also adjust the number of sets and repetitions that you do depending on your fitness level. If you are a beginner, start with 2 sets of 10-12 repetitions for each exercise. As you get stronger, you can increase the number of sets and repetitions. You can also add more challenging exercises to your routine as you progress.
- Always warm up before your workout and cool down afterwards.
- Focus on proper form when doing each exercise.
- Breathe deeply and evenly throughout your workout.
- Listen to your body and take breaks when you need them.
- If you experience any pain, stop the exercise immediately.