Full body workout at home (no equipment needed)
Going to the gym is the best approach to add size and strength, but sometimes, you just don’t have time to hit the gym and you still want to get a decent workout at home.
So, in this article I am going to give you a full-body workout that you can do at home or anywhere without any type of equipment:
Workout guidelines
This workout is broken up into three sections: warm-up, circuit, and cool-down.
1-Warm-up
- Running in place (for 3 minutes)
- Jumping jack (for 2 minutes)
2-Circuit
Do each exercise as mentioned below and take a rest for 15 seconds in between each exercise. Do the entire circuit 3-5 times with 1-minute rest in between each circuit.
- Jump squat (15 reps)
- Lunges (15 reps)
- Pause squats (20 seconds)
- Wide Pushups (10 reps)
- Diamond pushups (10 reps)
- Chair dips (15 reps)
- Body rows (25 reps)
- Planks with Arm Raises (20 second hold for each side)
- Superman (20 second)
- Mountain climber (30 reps)
- Leg raises (20 reps)
Important Note: you can increase or decrease the intensity and volume (reps, sets or rest) depending on your physical fitness level (beginner, intermediate or advanced).
3-Cool-down
Do each move for 20 to 30 seconds… or longer if it feels good and you have time.
- Quad Stretch
- Standing Hamstring Stretch
- Chest and Shoulder Stretch
- Back Stretch
Exercise guidelines
1-Running in place
- Stand with your back erect, chest up and eyes looking forward.
- Bend your knees while bringing it up and down in alternative pattern.
- Keep it slow and controlled.
2-Jumping jack
- Start with your arms in contact with the trunk and your feet close to each other.
- open your legs away from each other while moving the arms away from your trunk at the same time.
- Open your legs and arms as much as possible.
- Keep your back erect, chest up and eyes looking forward.
3-Jump squat
- Start with your back erect, chest up and eyes looking forward.
- Bend your knees and push your butt backward as you are sitting on a chair.
- Go down as deep as you can.
- As you go up again, finish the movement with a jump and keep your knees straight while doing it.
4-Lunges
- Start with your back erect, chest up and eyes looking forward.
- Bring one leg forward while bending your hip and knee to 90 degrees.
- Go back to the starting position and do the same movement to the other leg.
- Alternate between both legs.
5-Pause squats
- Start with your back erect, chest up and eyes looking forward.
- Go down to the squatting position (90 degree hip and knee flexion).
- Hold that position as much as you can.
6-Wide Pushups
- Take the pushup position with your hand slightly wider than your shoulder level.
- Go down with your body until your chest almost touches the ground.
- If you can’t do regular pushups, you can try doing them on your knees instead of on feet.
7-Diamond pushups
- Take the same pushup position, but with your palms close to each other.
- Go down bending your elbows with your arms close to the trunk.
- Your chest should touch your hands at the end of the movement.
- You can do it on your knees as well.
8-Chair dips
- Give the chair your back and hold the edge of it with your hands.
- Keep your arms close to the trunk.
- Keep your back erect, chest up and eyes looking forward.
- Go down bending your elbows as much as you can.
- Keep your legs straight and stable on the ground through the movement.
9-Body rows
- Hang yourself holding a bar, edge of a table or any stable surface.
- Pull yourself up until your chest touches the bar.
- Keep your back straight.
10-Planks with Arm Raises
- Take the pushup position and raise one arm in front of you.
- Hold that position as much as you can.
- After you are done with one arm, do the same movement for the other one.
11-Superman
- Lay down on your stomach with your arms in front of you.
- Elevate your legs and arms without bending your knees or elbows.
- Keep only your stomach in contact with the ground.
- Hold that position as much as you can.
12-Mountain climber
- Take the pushup position.
- With one leg, bend your knees as you are trying to touch your chest.
- Alternate between both legs.
- Keep your back erect.
13-Leg raises
- Lay on your back with your arms beside you.
- Elevate your legs up and keep them straight through the full range of motion.
- Get to 90 degree hip flexion, then go back down without touching the ground.
14-Quad Stretch
- Stand with your back erect, chest up and eyes looking forward.
- Grab your foot with your hand and bring it to your butt.
- Hold that position as much as you can.
- Alternate between both legs.
15-Standing Hamstring Stretch
- Stand with your back erect and put on foot in front of you.
- Keep your leg straight and bend your trunk forward.
- Hold that position as much as you can.
- Alternate between both legs.
16-Chest and Shoulder Stretch
- Sit on your knees with your butt touching the foot.
- Bring your trunk and head backward until you could touch the ground with your palms.
- Keep your arms straight.
- Hold that position as much as you can.
17-Back Stretch
- Sit on your knees with your butt touching the foot.
- Bring your trunk forward as much as you can.
- Take your arms forward as you are trying to reach something.
- Hold that position as much as you can.