Full Body Workout At Home-No Equipment

Strength training at the gym is fun and all but sometimes, you may be too busy go to the gym or you just want a quick workout session to bang out a few sweats. Lucky for you, I have taken my time to curate this for you.

It involves no equipment whatsoever therefore, it can be done anywhere and anytime with only a few minutes needed to complete.

Without further ado, let’s get into the workout.

The workout has a warm-up and cool down section to help prevent injuries.


Do each move for 20 seconds. Do this warm-up twice

  • Jumping jack
  • Inchworm walk out
  • Squat


Do each move for 45 seconds. Rest for 15 seconds in between each move. Do the entire circuit twice.j

  • Blast-off push-up
  • Squat thrust
  • Pendulum lunge
  • Mountain climber twist
  • Pause squat
  • Plank up to frogger


Do 1 rep of each, then reps of each, then 3 reps, etc., and go as high as you can get in 3 minutes.

  • Touchdown jack
  • Panther shoulder tap
  • Burpee


Do each move for 10 to 20 seconds or longer if it feels good and you have enough time.

  • Child’s pose
  • Downward facing dog
  • Forward fold
  • Standing quad stretch
  • Shouider circle

Wrap up….. There you have it, full body workout you can do at home, at the park, or at the office without any equipment. Make sure to do these exercises with full range of motion and good posture.

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