When you're new to exercising, it can seem like a lot at first. There’s all kinds of different exercises to learn, and that alone can feel overwhelming.
On top of that, it can be hard to know how many exercises you need to do for a good workout. You also don't want to overdo it either!
Plus, many of the exercises require equipment you may not have at home. To get them you’d either need to invest some money into getting them, or get a gym membership. Even still, some of us just prefer to train at home or travel a lot.
If that's you - There is no problem with that at all! However, if you find yourself in a situation without equipment, it can be hard to know what to do.
The good news is, you don't need to have equipment to get a great workout!
Back in 2020 when all the gyms shut down, I had to figure out how to get good workouts in at home. So believe me, I've been in your shoes!
After doing plenty of brainstorming and searching, I came up with quite a few great full body workouts to do. On top of that, I added to my arsenal of exercises I can do when I travel or don't have access to equipment.
Back then, I did almost all of my workouts at home in my living room, and never once felt like I didn't have a good workout!
I share this story with you as proof that you can push yourself and see great results by doing full body workouts with no equipment.
But, before we get into the workouts, I want to highlight the benefits these workouts have to offer. After that, I'll run you through the best exercises and an awesome full body workout with no equipment!
Benefits of a Full Body Workout with No Equipment
We’ve already established that you don’t need fancy equipment to get a good workout in.
Don’t get me wrong, having the equipment available to you is an advantage. You can have a lot more variety with an arsenal of different weights and machines at home.
But, that doesn't mean you NEED it. Especially if you’re just starting out, but even if you’re not. You can still get quite a bit out of full body workouts at home with nothing but your body.
Here are a few key benefits:
Convenient & Efficient
The main perk of an equipment-free workout is that it’s so unbelievably easy to do. At any moment, you can drop everything and work out. All you need is your body!
Whether you’re in the woods camping, in your own home, or in your backyard ... You can get a great full body workout with no equipment at the snap of your fingers!
You can also save a lot of time by not having to use all sorts of different pieces of equipment. Just think about how much time you spend setting equipment up, putting it back, and moving from thing to thing.
Convenient workouts are a lot easier to commit to as well. Not having the time is an excuse which stops a lot of people from working out. Well, it's hard to justify not having the time when you can do it right there and right now!
You’re more likely to stick to a routine if you have the convenience to do it wherever you are.
Cost-Effective
Buying a whole bunch of equipment is costly. We’d probably all have a full home gym if it wasn’t so expensive to do so.
An elliptical machine on its own can be hundreds to thousands of dollars. A squat rack or even a full weight set is no different.
The equipment adds up, and it’s why most people don’t have them at home. Plus, you'd also have to dedicate an entire space in your home to exercise! Not all of us have that free space.
You can always look into getting a gym membership, but that still costs something. It can be as low as $10 per month, but they can also cost $100-200+ depending on the gym.
Working out with only your bodyweight and no equipment is FREE. It doesn’t get more cost-effective than that!
Can Support Muscle Building & Fat Loss
Some people think that working out without weights is ineffective. While I have heard this before too, this is actually false.
Studies show that bodyweight training can help build muscle and burn intramuscular fat (1).
If you don’t know what type of fat that is, think of it like this. When you get a nice marbled steak, there’s fat in the middle of it between some of the meat, right? That’s intramuscular fat, and we have it too.
High intensity interval training (HIIT) with just your body has also been shown to amplify weight loss (2).
So, it’s safe to say that bodyweight training can help build muscle and burn fat. So, don't get it confused! Full body workouts with no equipment can still help you make progress toward your goals.
Consistent Progress For All Fitness Levels
There is always a way to make an exercise more difficult, even bodyweight training. You can change your body position, slow down your reps, take shorter rest periods, and much more.
When you just start out, you’ll likely see progress with all of these exercises. Even once you’ve been at it for a while, there’s always a way to push yourself harder.
For example, a beginner could start with 10 push-ups, and then progress beyond that as they build muscle and strength.
An experienced athlete could be doing 30-50 push-ups, and progress into single arm push-ups.
Everyone, regardless of fitness level, can make consistent progress with these workouts!
Full Body Workout With No Equipment - The Exercises
Now it’s time to get into the bodyweight exercises you can do for your full body workouts at home. While there are more, these 12 exercises can be done anywhere for a great workout!
Let’s dive in:
Bodyweight Squats
These are a classic exercise for your legs as a whole. Here's how you do it...
1. Stand with your feet shoulder-width apart and toes slightly turned out.
2. Bend your knees and hips to lower your body as if you're sitting in a chair. Make sure to keep your knees in line with your toes, core tight, and chest high.
3. Lower yourself until your thighs are parallel to the ground.
4. Push through your heels to return to stand upright. This is one rep.
Bodyweight Push-Ups
Everyone knows about push-ups! Well, they happen to be a great exercise you can do at home without equipment.
1. Start in a high plank position with your hands slightly wider than shoulder-width apart. Your feet can be together or apart.
2. Bend your elbows to lower your body until your chest nearly touches the floor. Make sure your elbows are at a 45-degree angle from your body to avoid stress on your shoulders.
3. Push back up to the starting position, maintaining a straight line with your body from head to heels. This is one rep.
Lunges
Just like bodyweight squats, lunges are a great exercise for your legs. Plus, you won't even need weights to start feeling the burn fast!
1. Stand with your feet at hip width apart.
2. Take a big step forward, making sure your feet are still hip width apart.
3. Lower yourself, allowing both of your knees to bend until your front knee is at a 90 degree angle. Your back knee should be almost on the ground, and your torso should stay upright.
4. Drive through your front heel to stand up, and bring your back foot next to your front.
5. Now, repeat with your other leg and continue lunging for a set number of reps on each leg.
Plank
Planks are an excellent workout for your core. They can also help you build strength across the board because your core is used in nearly every exercise you do!
1. Start in a push-up position with your body in a straight line from head to toe.
2. Drop down to rest on your forearms with your elbows directly beneath your shoulders.
3. Maintain this position, keeping your core and glutes tight. Avoid sagging your hips or arching your back.
4. Hold for any set amount of time.
Jumping Jacks
For a cardio-intensive exercise with no equipment, jumping jacks can be great.
1. Stand with feet together and your arms at your sides.
2. Jump your feet out to either side while raising your arms overhead at the same time.
3. Jump back to the starting position with your feet together and arms at your sides.
4. Repeat this for reps.
Burpees
Burpees are an absolute bodyweight killer. I feel like my soul leaves my body every time I do them. You'll find out why soon if you don't already know.
1. Stand with feet shoulder-width apart.
2. Squat down, place your hands on the floor, and jump your feet back to assume a push-up position.
3. Perform a push-up, then jump your feet back up toward your hands.
4. From here, bring your arms upward and overhead as you explode through your legs to jump.
5. Repeat this for reps, and try to do them in a continuous motion.
Inverted Rows
Rows are a great exercise for the muscles in your back. For this exercise, all you'll need is a sturdy table!
1. Lie under a strong table or desk that can support your bodyweight.
2. Reach up and grab the end of the table. Pull your shoulders back and squeeze your glutes to keep your body in a straight line. The only part of you on the ground should be your heels.
3. Pull your chest towards the table, squeezing your shoulder blades together.
4. Pause for a second at the top, and slowly return back to the starting position.
5. Repeat this for reps.
Dips
Dips are an exercise that you can do for strong triceps. They will not be easy!
1. Position yourself sitting on the edge of a bench or chair with palm on the same edge by your sides.
2. Extend your legs straight out in front of you and balance your heels on the ground.
3. Press your hands into the chair and extend your elbows to lift your upper body upward.
4. Take a step forward with both feet to get your butt in front of the chair. Your knees should remain locked with your hips still bent like you’re seated.
5. Lower your body by bending your elbows until your upper arms are parallel to the ground.
6. Use your triceps to push your upper body back to the top.
7. Repeat this for reps.
Mountain Climbers
This bodyweight exercise is another great one for your core. Plus, you'll run out of breath quick.
1. Start in a push-up position.
2. Quickly drive your knees to your chest one at a time while keeping your upper body still. Maintain a steady pace, keeping your core tight.
3. Repeat this for the same number of reps on both legs.
Side Plank
Side planks are another great bodyweight workout for your core, specifically your obliques. It will be a great addition to your at-home workouts with no equipment!
1. Lie on one side with your forearm on the ground and feet stacked. Your elbow should be beneath your shoulder.
2. Press your forearm and bottom foot into the ground and raise your hips in the air.
3. Keep your body in a straight line from head to toe, and squeeze your core.
4. Maintain this position for any desired amount of time and repeat on the other side.
Lateral Squat
Another great exercise for you legs, lateral squats are awesome. I personally use them often to help build stabilization strength in my glutes.
1. Stand in a wide stance with your toes angled outward.
2. Bend one knee and push your hips back toward the heel of that same foot. Your opposite knee should remain straight.
3. Laterally squat down over that foot until that thigh is parallel with the floor.
4. Drive that heel into the ground to stand back up to the starting position.
5. Repeat for the same number of reps on both legs.
Bodyweight Glute Bridge
Glute bridges are an exercise that will target your glutes, hamstrings, and core.
1. Lie on your back with your knees bent and feet flat on the floor. Think of it like getting into a sit-up position.
2. While keeping your upper back on the floor, drive your heels into the ground and raise your hips toward the ceiling. Brace your core and squeeze your glutes hard.
3. Pause for a second at the top.
4. Slowly lower your hips back to the starting position, and repeat this for reps.
Now let’s put those exercises into a full body workout with no equipment you can do today!
Full Body Workout Without Equipment - The Warm-Up
Before we get into the nitty gritty, we'll start with a brief warm-up. This will get your body and muscle prepped to go to work.
Walk: 5 Minutes
Dynamic Stretches: 3-5 Minutes Total
• Walking Quad Pulls
• Butt Kicks
• High Knees
• Hip Circles
• Leg Swings
• Arm Circles
• Bear Crawls
• Knee Hugs
Full Body Workout Without Equipment - The Workout
Now for the full body workout! You will do this in a timed style, similar to how many group trainers do it. You can also do it for a specified amount of sets and reps.
Because the number of reps everyone can do will vary a ton, let’s look at the timed approach.
Complete each exercise for 30 seconds with 15 seconds rest in between.
Repeat the circuit 3-4 times with 2 minutes between rounds. This whole thing will take around 33-45 minutes not including the warm up and cool down.
| Exercise | Duration | Rest |
| Squats | 30 Seconds | 15 Seconds |
| Push-Ups | 30 Seconds | 15 Seconds |
| Lunges | 30 Seconds | 15 Seconds |
| Inverted Rows | 30 Seconds | 15 Seconds |
| Mountain Climbers | 30 Seconds | 15 Seconds |
| Dips | 30 Seconds | 15 Seconds |
| Burpees | 30 Seconds | 15 Seconds |
| Plank | 30 Seconds | 15 Seconds |
| Lateral Squat | 30 Seconds | 15 Seconds |
| Glute Bridge | 30 Seconds | 15 Seconds |
| Side Plank | 30 Seconds | 15 Seconds |
Full Body Workout Without Equipment - The Cool-Down
Don’t forget to follow-up with a good cool-down. This can help you avoid injuries and keep your muscles healthy.
Here are a few suggestions:
Walk for 5 Minutes
Static Stretches: Hold each stretch for 15–30 seconds for your quads, hamstrings, calves, chest, and shoulders.
Deep Breathing Exercises: Take a few deep breaths in and out. This can be done while you're walking and stretching.
Give Your Body The Nutrition to Recovery: After workouts, it's also important to get your body the nutrients it needs to replenish energy and start repairing muscle! A high-quality post-workout supplement with protein and carbohydrates is something I always recommend for seeing the best results possible. This can help support quicker recovery and reduced soreness.
Take Your Full Body Workouts With No Equipment to The Next Level
This full body workout with no equipment can help you get a SOLID workout, all without a gym membership! Or, when you're on the road and don't have access to equipment, this can be a great option.
You’ll get all of the benefits of a good workout without having to find somewhere special to workout. That convenience could be exactly what you need to establish a good routine to earn results.
After you follow this routine for a while, you may want to switch up the exercises. Trust me, there are an endless amount of other exercises out there you can add to your equipment-free full body workouts.
Just remember that your workouts are only half of the equation when it comes to reaching your goals. You also need to factor in your nutrition and recovery.
Now, this can be the hardest part for most people. You'll see a lot of different advice about what to eat, what not to eat, and which diet is best.
This actually happens to be one of the ways we can help! At 1st Phorm, we're committed to helping your earn real and long-term results with your health and fitness.
For this reason, we created the ultimate all-in-one tool to simplify the process of earning results: The 1st Phorm App!
The 1st Phorm App gives you a full library of workout programs, including at-home workouts like this one. If you ever go to the gym, it has workout programs for that as well! Either way, there are multiple programs available to help you reach your goals.
But that's not all. You'll also get set up with your own personal advisor in the 1st Phorm App. They're like a friend you can message anytime for help with your nutrition, training, and supplementation!
You can message them whenever you want, and they’ll coach you every step of the way. Most of them are also certified personal trainers, nutrition coaches, and even some registered dietitians!
They'll help structure your nutrition for you to track directly in the 1st Phorm App. That way, they can truly help you get the results you're after.
Download the 1st Phorm App today to get started making serious progress!
If you have any questions or need help in the meantime, don’t hesitate to reach out. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central.
References:
(1) Ogawa M, Hashimoto Y, Mochizuki Y, Inoguchi T, Kouzuma A, Deguchi M, Saito M, Homma H, Kikuchi N, Okamoto T. Effects of free weight and body mass-based resistance training on thigh muscle size, strength and intramuscular fat in healthy young and middle-aged individuals. Exp Physiol. 2023 Jul;108(7):975-985. doi: 10.1113/EP090655. Epub 2023 May 3. PMID: 37133323; PMCID: PMC10988481.
(2) Shiraev T, Barclay G. Evidence based exercise - clinical benefits of high intensity interval training. Aust Fam Physician. 2012 Dec;41(12):960-2. PMID: 23210120.
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