Your Quick Full Body Workout No Equipment Necessary

You feel overwhelmed. Perform the when you can't get away workout you know you need so you can get back to work.

Woman in red sweater sitting at her desk working

In this article you'll find the answers to questions you may have including:

  • What is the Best Workout with No Equipment?
  • How Can I Workout at Home Without Equipment?
  • What are 4 Exercises You Can Do at Home with No Equipment?
  • A quick 15-minute full body workout (no equipment)

Skip to the bottom if you just want the workout.

Do the first 4 exercises if you only have 10 minutes so you don't feel guilty about taking time away from the kids.

What is the Best Workout with No Equipment?

The best workout with no equipment is the one you'll do.

As a personal trainer who struggles with working out at home, I encourage clients to focus on finding something fun.

Do you enjoy;

  • High-Intensity Interval Training (Low to no rest between exercises)
  • Pilates
  • Yoga
  • Zumba
  • Circuit Training

A quick full body workout without equipment requires some planning but that's why you're here.

Your workout can last 15, 20, 30, or even 10 minutes. What matters most is that you do something to keep yourself sane.

Think of your quick workout as a mood-boosting supplement to your normal routine.

This doesn't have to be perfect. Of course, if you have some weight at home things become much easier.

Focus on getting started.

Let's talk about how you can work out without equipment.

How Can I Workout at Home Without Equipment?

You can work out at home without equipment by performing a simple full-body bodyweight workout.

For example, a quick full-body morning workout:

  • 20 Glute Bridges.
  • 12 Lunges (12 reps per leg).
  • 20 Side-Lying Clams (Each side)
  • 10 Push-Ups (Or push-ups with your hands-elevated)
  • 15 Rear Delt Raises (With cans or anything you have handy)
  • Plank (30-60 seconds)

You could perform the above as a circuit 2-3 times or work your way through each move one at a time. Make space for yourself. Don't be upset for "only" being able to perform 2 rounds when you really want to do 3.

What are 4 Exercises You Can Do at Home with No Equipment?

4(+) Exercises you can do at home with no equipment include:

  • Lunges
  • Squats
  • Push-Ups
  • Pull-Ups
  • Planks
  • Glute Bridges
  • Handstand Push-Ups
  • Hip Thrusts
  • Lateral Lunges
  • Side Planks
  • Pike Push-Ups
  • Sliding Leg Curls
  • Bird Dogs
  • Bear Crawls

The possibilities for an equipment-free workout plan are probably more robust than you thought. You can work your upper body, core, and legs with a little creativity.

The one thing missing here is exercises for the upper back.

You can find a way to work around that with cans or a bag filled with some sort of weight. If you can get your hands on a couple of books, you can use them to work your upper back in a rear delt raise. You can also extend the range of motion with your push-ups to increase the challenge when needed.

Remember, the most challenging parts of working out at home are finding things to use for resistance and getting started.

Let's show you a quick workout so you can take care of yourself without taking time away from the kids today.

15-minute full body workout (no equipment)

Warm up as needed.

Perform one set of each exercise at a time or circuit all exercises back to back:

  1. 1.5 Rep Bodyweight Glute Bridge | 2-3 sets of 12-20 reps
  2. Bodyweight Lateral Walking Lunge | 2-3 sets of 10-15 reps (each way)
  3. Negative Bodyweight Push-Up | 2-3 sets of 5-8 reps
  4. Back Plank | 2-3 sets of 30-60 seconds
  5. Side-Lying Hip Abduction from a Side Plank | 2 sets of 12-20 reps (each side)
  6. Ab Walkout | 2-3 sets of 5-12 reps

Stretch and cool down as needed afterwards.

1.5 Rep Bodyweight Glute Bridge »

The 1.5 rep bodyweight glute bridge is a glute bridge progression that works your glutes, hamstrings, and quads with extra time spent at the top portion of the move.

Bodyweight Lateral Walking Lunge »

The bodyweight lateral walking lunge covers a movement plane that most neglect. (sagittal)

Negative Bodyweight Push-Up »

The negative bodyweight push-up is a push-up you can probably do. Yes, even if you can't do regular push-ups.

Back Plank »

The back plank is a good exercise for working your upper back, no equipment needed.

Side Lying Hip Abduction from a Side Plank »

The side lying hip abduction from a side plank combines two moves to work your glutes and core at the same time.

Ab Walkout »

The ab walkout is a plank progression. Learn to keep your core tight as you extend your arms away from yourself.

Here's How to Exercise at Home without Equipment:

  1. Make the space for yourself. Clear out a physical space.
  2. Focus on getting started, 10 minutes you have is better than 20 you don't.
  3. Use your full-body. Pick 4 exercises that work your upper body, legs, and core.
  4. Try to have some fun with it. If you can, perform a couple of moves with the kids, now's the chance to be a positive role model.

Looking for exercise alternatives?

  • Check out Meghan Callaway's work. She writes about a lot of bodyweight exercise if you're looking for variety.
  • I support the Girls Gone Strong mission of changing the world by creating one strong woman at a time.

Join my newsletter

Drop in your info to join the readers of my 1-2x a week newsletter.
I most want to see changes in my
I want to start:
I am interested in training: *

Steven Mack is founder and a Certified Strength and Conditioning Specialist at the private training studio, Simple Solutions Fitness. He consults for Stronger by Science, a leader in fitness research dissemination, and is a former Mizzou football walk-on. Steven dedicates his professional life to helping people through his writing, speaking, and role as a personal trainer.