For those who don’t have access to a gym or equipment, staying in shape can still be simple and effective. You don’t need fancy machines or weights to get a great workout. By using your own body weight and performing strategic exercises, you can strengthen your muscles, improve cardiovascular health, and boost overall fitness—all from the comfort of your home.

Here’s a step-by-step guide to the best full-body workout you can do without any equipment.

Warm-Up (5 Minutes)

Before jumping into the workout, it’s crucial to warm up your muscles and get your heart rate elevated. A good warm-up prevents injuries and prepares your body for more intense movements.

Sample Warm-Up:

• 1 minute jogging in place
• 1 minute jumping jacks
• 1 minute high knees
• 1 minute arm circles (30 seconds forward, 30 seconds backward)
• 1 minute leg swings (front to back, side to side)

Once you’re warmed up, you’ll be ready for the full-body workout.

1. Bodyweight Squats (Legs, Glutes, Core)

Squats are one of the best exercises for building leg strength while also engaging your core and glutes. They improve lower body endurance and overall stability.

How to Perform:

• Stand with feet shoulder-width apart.
• Lower your body as if sitting back into a chair, keeping your chest up and knees over your toes.
• Go as low as comfortable, then push back up through your heels to the starting position.

Reps: 15-20
Tip: Make sure your knees don’t go beyond your toes to avoid strain.

2. Push-Ups (Chest, Shoulders, Triceps, Core)

Push-ups are a classic upper-body exercise that targets multiple muscle groups, including your chest, shoulders, triceps, and core.

How to Perform:

• Start in a plank position with your hands slightly wider than shoulder-width apart.
• Lower your chest to the floor while keeping your body in a straight line.
• Push back up to the starting position without letting your hips sag.

Reps: 10-15
Tip: If regular push-ups are too challenging, start with knee push-ups.

3. Lunges (Legs, Glutes, Core)

Lunges are excellent for toning your legs and glutes while improving balance and coordination.

How to Perform:

• Stand tall, then step forward with your right leg.
• Lower your body until both knees are bent at about 90 degrees.
• Push through your front heel to return to the starting position, then repeat with the other leg.

Reps: 10-12 per leg
Tip: Keep your back straight and avoid leaning forward.

4. Plank (Core, Shoulders)

The plank is one of the best exercises for core strength and stability, engaging not only your abs but also your shoulders, back, and glutes.

How to Perform:

• Start in a push-up position but rest on your forearms instead of your hands.
• Keep your body in a straight line from your shoulders to your ankles.
• Hold the position without letting your hips drop.

Duration: 30-60 seconds
Tip: To modify, you can perform the plank on your knees.

5. Glute Bridge (Glutes, Hamstrings, Core)

The glute bridge focuses on your glutes and hamstrings while also strengthening your lower back and core.

How to Perform:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Push through your heels to lift your hips off the ground, squeezing your glutes at the top.
• Lower back down slowly and repeat.

Reps: 15-20
Tip: Keep your core tight throughout the movement to avoid arching your back.

6. Mountain Climbers (Cardio, Core, Shoulders)

Mountain climbers are a dynamic exercise that targets your core, shoulders, and cardiovascular system. It’s a great way to add intensity to your workout.

How to Perform:

• Start in a high plank position with your hands directly under your shoulders.
• Drive one knee toward your chest, then quickly switch legs.
• Continue alternating legs in a “running” motion.

Duration: 30-45 seconds
Tip: Keep your core tight and your back flat throughout the movement.

7. Superman (Lower Back, Glutes, Hamstrings)

The superman exercise strengthens your lower back and helps improve posture, while also working your glutes and hamstrings.

How to Perform:

• Lie face down with your arms extended in front of you and legs straight.
• Simultaneously lift your arms, chest, and legs off the ground, squeezing your glutes.
• Hold for a second at the top, then lower back down.

Reps: 12-15
Tip: Keep the movement controlled, and avoid straining your neck.

8. Bicycle Crunches (Core, Obliques)

Bicycle crunches are a highly effective core exercise that targets both the rectus abdominis (six-pack muscles) and the obliques.

How to Perform:

• Lie on your back with your hands behind your head and legs lifted, knees bent.
• Bring your right elbow toward your left knee while straightening your right leg.
• Switch sides, bringing your left elbow toward your right knee.

Reps: 15-20 per side
Tip: Move slowly and deliberately to fully engage your core.

Cool Down (5 Minutes)

Cooling down helps bring your heart rate back to normal and prevents muscle stiffness. After your workout, take a few minutes to stretch your muscles.

Sample Cool Down:

• 1 minute hamstring stretch
• 1 minute quadriceps stretch
• 1 minute chest stretch
• 1 minute shoulder stretch
• 1 minute deep breathing exercises