22 Amazing No Equipment Full-Body Workouts To Do At Home
Staying fit and healthy doesn't always require a gym membership or fancy equipment. With the right exercises, you can achieve a full-body workout right in the comfort of your home. Here are 22 amazing no equipment full-body workouts that you can do at home to keep your body in top shape.
Warm-Up
Before diving into the main exercises, it’s crucial to start with a proper warm-up. Warming up prepares your muscles for the workout ahead, increases your heart rate, and reduces the risk of injury.
Dynamic Stretches: To loosen up your body, try some dynamic stretches like arm circles, torso twists, and leg swings.
Jogging in Place: Jog in place for 3-5 minutes to get your heart rate up.
Jumping Jacks: Do 2 sets of 20 jumping jacks to further increase your heart rate and engage multiple muscle groups.
Legs/Lower Body Exercises
1. Calf Raises
How to do it: Stand with your feet shoulder-width apart and slowly raise your heels off the ground, standing on your toes. Hold for a second and then lower your heels back down. Repeat for 3 sets of 15-20 reps.
Benefits: This exercise targets your calves and improves balance.
2. Squats
Standing with your feet shoulder-width apart is how to achieve it. Keeping your knees behind your toes, lower your hips back and down as though you were sitting in a chair. Put some pressure on your heels to get back to your starting position. Do three sets of fifteen reps.
Benefits: Squats work your quadriceps, hamstrings, glutes, and core.
3. Jump Squats
How to do it: Begin by squatting. Leap up with a vengeance and gently land back in the squat stance. Do three sets of 10 to 15 repetitions.
Benefits: This plyometric exercise increases power, strength, and cardiovascular fitness.
4. Jump Lunges
How to do it: Start in a lunge position with one foot forward and one foot back. Jump up and switch legs in the air, landing in a lunge with the opposite leg forward. Perform 3 sets of 12 reps per leg.
Benefits: Jump lunges improve your explosive power and target your quads, glutes, and hamstrings.
5. Side Lunges
How to do it: Stand with feet together. Step out to the side with one leg and lower into a lunge, keeping the other leg straight. Push back to the starting position and repeat on the other side. Do 3 sets of 10 reps per leg.
Benefits: This exercise targets your inner and outer thighs, as well as your glutes.
6. Donkey Kicks
How to do it: Start on all fours. Lift one leg and kick it back and up towards the ceiling, keeping the knee bent. Lower it back to the starting position. Do 3 sets of 15 reps per leg.
Benefits: Donkey kicks strengthen your glutes and hamstrings.
7. Single-Leg Deadlifts
How to do it: Stand on one leg, keeping the other leg slightly bent. Lean forward from your hips, extending the free leg behind you for balance. Return to the starting position. Perform 3 sets of 12 reps per leg.
Benefits: This exercise improves balance and targets your hamstrings, glutes, and lower back.
8. Frog Jumps
How to do it: Start in a squat position with feet wide apart. Jump forward and land softly back into the squat position. Repeat for 3 sets of 10-15 reps.
Benefits: Frog jumps engage your quads, glutes, and calves while improving your cardiovascular endurance.
9. Wall Sits
How to do it: Lean against a wall with your feet shoulder-width apart. Slide down into a squat position and hold for 30-60 seconds. Repeat for 3 sets.
Benefits: Wall sits are excellent for building strength and endurance in your quads, hamstrings, and glutes.
Upper Body (Chest, Shoulders, Upper Back, And Arms)
10. Push-Ups
How to do it: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest nearly touches the ground and push back up. Perform 3 sets of 10-15 reps.
Benefits: Push-ups work your chest, shoulders, triceps, and core.
11. Decline Push-Ups
How to do it: Place your feet on an elevated surface like a chair or bench. Perform a push-up, lowering your chest towards the ground. Do 3 sets of 10-12 reps.
Benefits: Decline push-ups increase the intensity on your upper chest and shoulders.
12. Plank Up And Down
How to do it: Start in a forearm plank position. Push up onto your hands one arm at a time, then lower back down to your forearms. Repeat for 3 sets of 10-12 reps.
Benefits: This exercise strengthens your shoulders, arms, and core.
13. Tricep Dips
How to do it: Sit on the edge of a chair or bench. Place your hands beside your hips and walk your feet forward. Lower your body by bending your elbows and then push back up. Perform 3 sets of 12-15 reps.
Benefits: Tricep dips target your triceps, shoulders, and chest.
Abs
14. Russian Twist
How to do it: Sit on the ground with your knees bent and feet off the floor. Hold your hands together and twist your torso to the right, then to the left. Repeat for 3 sets of 20 twists.
Benefits: Russian twists engage your obliques and strengthen your core.
15. Plank Toe Touch
How to do it: Start in a plank position. Lift your right hand and touch your left toe, then return to the plank position. Repeat with the opposite hand and toe. Do 3 sets of 12-15 reps.
Benefits: This exercise works your core, shoulders, and improves flexibility.
16. Double Leg Raises
How to do it: Lie on your back with your legs straight. Lift both legs towards the ceiling and slowly lower them back down without touching the ground. Perform 3 sets of 15 reps.
Benefits: Double leg raises target your lower abs and hip flexors.
17. Alternating Leg Drops
How to do it: Lie on your back with your legs straight up. Lower one leg towards the ground while keeping the other leg up. Alternate legs for 3 sets of 15 reps per leg.
Benefits: This exercise strengthens your lower abs and improves core stability.
Entire Body
18. Burpees
How to do it: Start standing. Drop into a squat, place your hands on the ground, and kick your feet back into a plank position. Perform a push-up, jump your feet back to your hands, and explosively jump up. Repeat for 3 sets of 10 reps.
Benefits: Burpees are a full-body exercise that improves strength, endurance, and cardiovascular fitness.
19. Mountain Climbers
How to do it: Start in a plank position. Quickly alternate bringing your knees towards your chest as if running in place. Do this for 3 sets of 30 seconds.
Benefits: Mountain climbers work your core, shoulders, and increase your heart rate.
20. Bear Crawl
How to do it: Start on all fours with your knees off the ground. Move forward by simultaneously moving your right hand and left foot, then your left hand and right foot. Perform for 3 sets of 30 seconds.
Benefits: Bear crawls engage your entire body and improve coordination and strength.
21. Inch Worm
How to do it: Stand with your feet together. Bend at your waist and walk your hands out to a plank position. Perform a push-up, then walk your feet towards your hands and stand up. Repeat for 3 sets of 10 reps.
Benefits: This exercise stretches and strengthens your entire body.
22. Broad Jumps
How to do it: Stand with feet shoulder-width apart. Bend your knees and swing your arms back, then jump forward as far as you can. Land softly and repeat for 3 sets of 10 reps.
Benefits: Broad jumps build explosive power and engage your legs and core.
