Get Fit On Your Terms: Your Guide to the Ultimate No-Equipment Full-Body Workout

Full-body workouts are a fantastic fitness option for people who don’t have time or access to fancy gym equipment. They offer a balanced workout routine, are easy for beginners, involve mostly bodyweight exercises, and are great if you can squeeze in only a couple of hours of exercise a week.

Let’s examine why you should add full-body workouts to your fitness program, some beginner-friendly exercises, and how you can get the most out of your new routine.

What Is a Full-body Workout?

A full-body workout is a fitness program that involves exercising all the major muscle groups within a single session. It involves a series of compound exercises that target the arms, chest, back, core, legs, and glutes. This is in contrast to split routines, which typically focus on one or two major muscle groups per session.

Why You Should Perform a Full-body Workout

  • Builds functional strength. Full-body workouts typically involve compound exercises that engage several major muscle groups simultaneously. This builds functional strength by closely mimicking how these muscle groups work in real life.
  • Time-efficient. Full-body workouts are less time-consuming than split-part routines because they exercise several muscles at once. This makes them great for people who have busy schedules but still want to maintain a healthy fitness routine.
  • Burn more calories. Several large muscle groups are used simultaneously during a full-body workout, making these routines more efficient at burning calories and losing weight.
  • Creates balanced muscle growth. One of the dangers of split routines is an unbalanced physique. A full-body workout stimulates all the major muscle groups, leading to a naturally balanced and aesthetically pleasing physique.
  • Full-body routines are safe for beginners. They are less likely to cause injury than split-body workouts.
  • Easy to combine with cardio. It is much easier to combine cardio and strength training with full-body workouts.
  • Avoids monotony. Full-body workouts offer more diversity than split-body routines. This variety of choices makes exercising fun and engaging, making it easier for you to stay dedicated to your fitness goals.

1. Jumping Jacks – 2 sets, 30 seconds

Best Full Body Exercise For Women - Jumping Jacks

Jumping jacks are the ultimate full-body exercise and are great for burning calories.

  • Start in a standing position with your feet together and your arms by your side.
  • Jump into the air while kicking out your feet slightly more than shoulder-width apart and bringing your arms together over your head.
  • Jump again, and return to the starting stance with your feet together and your arms by your side.
  • Repeat this exercise for two sets of 30 seconds each.

2. Left and Right Curtsey Lunge – 3 sets, 30 seconds

Full Body Workout Routine - Curtsey Lunge

This combination of the lateral lunge and curtsy lunge helps work out your thighs and glutes.

  • Start with a lateral lunge by taking a significant step to the side with your right leg from a standing position while keeping your left foot at that same spot.
  • Lower your hips until your right thigh is parallel to the floor and your right knee is directly over your ankle; your left leg should be almost fully extended to the side.
  • Return to the starting position.
  • Repeat this exercise for three sets of 30 seconds each on each side.

3. Squat With Cross Elbow – 3 Sets, 30 Seconds

Equipment Free Full Body Workout - Squat With Cross Elbow

This is a twist on the standard squat, which helps add some upper-body exercise.

  • Start in a standing position with your feet shoulder-width apart and your hands clasped behind your head.
  • Keep your back straight and lower your body by bending your knees until your thighs are parallel to the ground while pushing your hips back.
  • Return slowly to the starting position and add a twisting motion at the end by turning your upper torso onto your right elbow points forward.
  • Repeat this exercise on each side for three sets of 30 seconds each.

4. Walk Down To Plank – 2 sets, 30 seconds

No Equipment Full Body Exercise - Walk Down To Plank

No full-body routine is complete without a plank. The walk down to plank is a great variation that helps engage your arm and leg muscles too.

  • Start in a standing position with your feet hip-width apart.
  • Bend slowly at the waist and walk your hands forward until you reach a high plank position with your hands directly under your shoulders and your body in a straight line.
  • Hold this position briefly, then walk your hands back toward your feet and return to standing.
  • Repeat this exercise for two sets of 30 seconds each.

5. Slow Bicycle Crunch – 3 sets, 30 seconds

20 Minutes Full Body Home Workout - Slow Bicycle Crunch

Bicycle crunches are great because they combine different functional movements, but slow bicycle crunches take this routine a step further.

  • Lie down with your back flat against the ground, your arms behind your head, and your feet shoulder-width apart.
  • Engage your core and lift both legs off the floor while extending your hips and flexing your knees slightly.
  • Bring your right knee to your chest by flexing your right hip and knee while lifting your left shoulder off the floor until your elbow and knee almost meet.
  • Alternate this step by using your left leg and right arm.
  • Repeat this exercise for three sets of 30 seconds each.
No Equipment Full Body Workout at Home

6. Superman – 3 sets, 30 seconds

Full Body Exercise At Home - Superman

This exercise is guaranteed to make you as strong as the hero it’s named after.

  • Lie face down on the floor with arms extended overhead and legs straight.
  • Lift arms and legs simultaneously, engaging the back muscles to lift the chest and thighs off the floor.
  • Hold the lifted position briefly, then lower back down with control.
  • Repeat this exercise for three sets of 30 seconds each.

7. Hip Stretch – 30 seconds 

Full Body Home Workout for Women - Hip Stretch

The hip stretch exercise will engage all the major muscle groups of your lower body.

  • Start in a standing position with your feet shoulder-width apart.
  • Step one foot forward, place it flat on the ground, and bend into a kneeling position so that your knee is bent at a 90-degree angle, directly above your ankle.
  • Keep your back knee on the ground behind you, also bent at a 90-degree angle.
  • Hold the stretch for 20-30 seconds.
  • Repeat this exercise for 30 seconds on each side.

8. Squat With Stretch – 30 seconds

Full Body Stretch at Home - Squat With Stretch

Let’s take a look at another variation of the squat that helps you work on some upper-body exercises.

  • Start in a standing position with your feet shoulder-width apart and your hands clasped behind your head.
  • Keep your back straight and lower your body into a deep squat by bending your knees until your thighs are parallel to the ground while pushing your hips back.
  • Return slowly to the starting position and bend your torso to one side while reaching over your head with your arm to touch your opposite shoulder.
  • Repeat this exercise on each side for two sets of 30 seconds each.

9. Whole Body Stretch – 30 seconds

Full Body Exercise - Whole Body Stretch

This is a great way to end your workout and ensure you hit every major muscle group.

  • Stand with feet hip-width apart and arms by your sides.
  • Inhale and reach both arms overhead, stretching upward.
  • Exhale and fold forward from the hips, reaching fingertips toward the floor or shins.
  • Hold the forward fold for a few breaths, then slowly roll back up to standing.
  • Repeat this sequence over 30 seconds.

How to Get the Most Out of Your Full-body Workout

  • Focus on compound exercises. A full-body workout routine engages all or most of your major muscle groups in a single workout session. This includes exercises built on basic compound exercises like lunges, planks, crunches, squats, jumping jacks, and so on.
  • Vary your fitness routine. Add a bit of diversity to your workout plan by switching between different exercises, modifying the intensity of your workout, and adding essential fitness equipment like dumbbells, resistance bands, and medicine balls.
  • Step up the intensity. Full-body exercises also work on the principle of resistance training. This means that your muscles will only grow if they are exposed to continuously higher levels of intensity. This can be done by gradually increasing your weights, adding resistance bands, holding certain positions for longer or carrying out the same routine over a shorter time.
  • Focus on healthy lifestyle modifications. The journey towards physical fitness involves more than just exercise. You also need a healthy diet that avoids hyper-processed, sugary, non-nutritious food. Getting adequate sleep is also very important, which typically means 6-8 hours of restful sleep every night. Also, supporting your mental health is just as important as your physical health. This means keeping a close-knit social group, taking our time to meditate and relax, and maintaining healthy habits.
Full Body Workout for Beginners


  • What is the best way to structure your full-body workout?

A full-body workout can be divided into three main parts: upper-body push-and-pull exercises, lower-body exercises, and core movements.

  • Can you build muscle with a full-body workout routine?

Yes, if you correctly apply the principles of resistance training, such as progressive overload, gradual intensity progression, adequate time for your body to recover, and proper nutrition and hydration.

  • Is a full-body workout routine good for weight loss?

Yes, a full-body workout is great for promoting weight loss since it involves exercising several major muscle groups at the same time. More calories are burnt during full-body exercises than split routine exercises, promoting weight. Also, full-body workouts are easier to mix into cardio routines.

  • Are there any drawbacks to a full-body workout routine?

There are some disadvantages to a full-body workout. For example, it may not allow adequate time for all your muscles to rest between each workout session. There is less overall exercise volume in individual muscle groups.

Key Takeaways for Taking Your Full-body Routine to the Next Level

Whether you’re short on time, resources, or experience, this no-equipment-required workout plan empowers you to achieve a more substantial, healthier body. Say goodbye to excuses and hello to a new level of fitness with this comprehensive and convenient workout routine.

Full Body Workout by Pamela Reif

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