Full Body Workout At Home (Without Equipment)
Sometimes, what stops people from working out at home is the lack of suitable exercise equipment. Most full-body exercise routines usually need a set or two of dumbbells.
A fitness instructor might suggest using any weights you have at home as a substitute for dumbbells, but honestly, that’s not very practical.
Food cans can work well if all you need are squats, deadlifts, and bicep curls. For exercises like tricep kickbacks or kettlebell swings, you’ll struggle with the weights, and ultimately, you won’t be able to engage your muscles properly to get the full benefits of the exercise.
Instead of trying to fit a square peg in a round hole, you can do it right from the start with a no-equipment full-body workout.
Related:
Breakdown of the cardio and body weight resistance exercises
The exercises in this plan include cardio and body weight resistance training. The breakdown of the cardio and resistance exercises is as follows:
For cardio, the first week involves low-intensity and low-impact exercises. In the second week, cardio increases slightly, featuring a mix of low- to moderate-intensity moves.
The bodyweight resistance exercises also follow a similar pattern, with basic low-impact moves in the first week and more moderate difficulty in the second week.
In the first week, you get four days of exercises and three rest days, while the second week has five workout days and two rest days.
What you will need
Since this is a no-equipment, at-home full-body workout, you won’t need any weights. However, you’ll need a chair, or the edge of a bed, a towel or exercise mat, and enough space to move freely.
You can rest for 15 to 20 seconds between exercises if you start to feel winded.
Day 1
- 1 minute marching in place
- 12 walking lunges x2
- 12 donkey kicks x2
- 30 seconds marching in place
- 12 kneeling hip thrusts x2
- 12 good mornings x2
- 30 seconds marching in place
- 12 squats x2
- 12 lateral lunges x2
- 30 seconds marching in place
- 12 glute bridges x2
- 12 plie squats x2
- 1 minute marching in place
Day 2
- 12 jumping jacks x2
- 12 knee push-ups x2
- 12 supermans x2
- 12 jumping jacks
- 12 triceps dips x2
- 12 decline push-ups x2
- 12 jumping jacks
- 12 plank taps x2
- 12 jumping jacks x2
Day 3
- 12 slow mountain climbers x2
- 12 crunches x2
- 12 slow mountain climbers
- 12 oblique twists x2
- 12 slow mountain climbers 12 flutter kicks x2
Day 4
- Rest and recovery
Day 5
- 12 front kicks x2
- 12 plie squats x2
- 12 reverse lunges x2
- 12 front kicks
- 12 good mornings x2
- 12 lying hip abductors x2
- 12 front kicks
- 12 glute bridges x2
- 12 donkey kicks x2 12 front kicks
Day 6
- 12 jumping jacks x2
- 12 knee push-ups x2
- 12 supermans x2
- 12 jumping jacks
- 12 triceps dips x2
- 12 decline push-ups x2
- 12 jumping jacks
- 12 plank taps x2 12 jumping jacks x2
Day 7
- Rest and recovery
Day 8
- 12 lateral skater hops x2
- 12 lateral lunges x3
- 12 plie squats x3
- 12 kneeling hip thrusts x3
- 12 donkey kicks x3
- 12 jump squats x3
- 12 good mornings x3
- 12 glute bridges x3 12 standing calf raises x3
Day 9
- 12 jab cross hook uppercut x2
- 12 arm circles x2
- 12 decline push-ups x3
- 12 supermans x3
- 12 jab cross hook uppercut
- 12 triceps dips x3
- 12 plank taps x3
- 12 jab cross hook uppercut
- 12 knee push-ups x3 12 arm circles x2
Day 10
- Rest and recovery
Day 11
- 12 jumping jacks x3
- 30 seconds planks x3
- 12 scissor kicks x3
- 12 crunches x3
- 12 oblique twists x2
- 30 seconds side planks x3
- 12 jumping jacks x3
Day 12
- 12 jump squats
- 12 kneeling hip thrusts x3
- 12 reverse lunges x3
- 12 jump squats
- 12 lateral lunges x3
- 12 glute bridges x3
- 12 jump squats
- 12 donkey kicks x3
- 12 plie squats x3
Day 13
- 12 jumping jacks
- 12 plank taps x3
- 12 decline push-ups x3
- 12 jumping jacks
- 12 supermans x3
- 12 triceps dips x3
- 12 jumping jacks
- 12 knee push-ups x3
- 12 jumping jacks
Day 14
12 alternating knee thrusts x3
12 crunches x3
12 oblique twists x2
40 seconds planks x3
12 scissor kicks x3
4o seconds side planks x3 12 alternating knee thrusts x3
