full body workout at home without equipment

 Non-equipment exercises I can do at home

step-by-step explain full body workout at home without equipment, and 17 world's amazing tips full body workout at home without equipment for beginners, No need more expensive money for,  A full-body exercise that requires strength and balance,

A lot actually..

  • Push ups progressions

full body workout at home Push ups progressions

full body workout at home Push ups progressions

full body workout at home Push ups

full body workout Push ups progressions

  • Handstand push ups progressions

full body workout Handstand push ups progressions

Squats progressions

full body workout Squats progressions

full body workout Squats progressions

  • Leg raises progressions

full body workout  at home Squats progressions

Bridging progressions

I will urge you to get a pull up bar or find something to pull yourself up ASAP since you will suffer from muscles imbalances if you don't do any pulling exercises.

If you have a sturdy table, you can do horizontal pulls progressions.

full body workout Bridging progressions

When you already got a pull up bar, you can do this progressions

Bridging progressions

recommend for working out at home with no equipment


Spending a minimum amount of time working out these simple workouts show good results like what you do at a gym!

 What are your go-to-home workout exercises with no gym equipment?

Body weight Exercises are best to train your muscles. Know some of the basic, simple yet very effective body weight exercises to train every muscles of your body:-

  • Pushups:- It trains whole upper body but primarily it targets chest muscles and secondary muscles it targets are triceps.

  • Diamond Pushups:- this exercise primarily targets triceps muscles and secondary muscles that targets are chest muscles.

  • Squats:- This is the exercise which targets the entire leg muscles.
  • Pull Ups:- This exercises trains back muscles which is one of the largest muscle group of the body.

  • Chin Ups:- This exercise primarily targets biceps and secondary muscles it targets is back.

Checkout the exercises which you should be doing to target every muscles of your body:-

 World's five best exercises to do without equipment

What are your goals?

For example, if your goal is to build muscle, then I would recommend:

  • Push-Ups (for your chest/shoulders/triceps)
  • Bodyweight squats (progressing to jump squats or pistol squats)
  • Birdogs (for your back)
  • Glute bridges (for your hips)
  • Planks (for your abs)

 How can healthy workouts be performed at home without any equipments

Method One of Three:

Working Your Upper Body & Core

Do 1 operation and work-ups. Have good bread and butter for meal-ups. Make sure your form is good to get the most out of it. Unlike you and those who are similar to you, they are not the same in structure. be. To develop quality products is a must-have side-by-side. The work of links to inline-obsolete. for your own sake; 1–2 sprays (0.30–0.61 m) should return to normal for far-ups to worsen your behavior for far-approved. -UPS. Make your corrections. for the period of each year. You can do three preparation procedures.


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Side planks are when you open your body, resting on one forearm and the outside of a single leg. Again, reset your routine to update your routine.


Do crunches to build your A and core. The crunches are also the best, so the job is perfect. . . . . . . There it is right. Have the laws on your back to change your mind and your data. To communicate with you, 6-8" to turn off your house You hold for a second, hold again. Speed ​​and communication point to quick updates.

 exercises you can do without any exercise equipment

  1. press ups
  1. burpees
  1. squats
  1. lunges
  1. mountain climbers
  1. running
  1. jumping
  1. skipping
  1. yoga
  1. sit ups
  1. ab shockers
  1. bicycle kicks
  1. try all exercises on 1 leg or 1 hand as well

 your favorite at home, no equipment needed, workout routine!

Actually i’ve been working out at home since 2016 , i have a mini gym at home nothing fancy just basic stuff but i still combine body weight exercises with weight lifting sessions .

For me it depends i don’t do full body weight exercises instead i work two muscles per session.

Here’s an example if am working my “Chest & Back” i would combine some of those exercises into my workout session :

  • Push ups
  • Incline push ups
  • Decline Pushups
  • Dips
  • Narrow push ups (not the triceps version)
  • Inverted row
  • Reverse inverted row
  • Neutral inverted row
  • Superman flyes

Actually if i didn’t have any sort of equipment these exercises would be great for a “Chest and Back” workout your targeting :

  • Upper chest
  • Medial chest
  • Lower chest
  • Inner chest
  • Lats
  • Middle back
  • Lower back

Best way to workout at home without equipment!

Looking to work on your arms, legs, butt, core, or all of the above, and Here are the equipment-free exercises. If you ever skipped your workout because you were busy, or couldn’t go to the gym. And if you want a boost of cardio. These are some exercises for everyone to keep in their back pocket.

1. Push-up

Push-ups are one of the most effective exercises. "Primarily, this move will target your chest, triceps, and your anterior deltoid muscles (the front of your shoulders). It also works on your core. Plus, there's something that while doing push-ups you just feel and see you improving after each set.

2. Air Swimming

"This is one of the best workouts because of how it strengthens the postural muscles. In other words, it's excellent for targeting your posterior chain (or the backside of your body), and that’s very important to improve posture, preventing back pain, and making sure you have a balanced strength. This is a major key to overall health both in and out of a gym.

3. Bulgarian split squat

A Bulgarian split squat isn't technically a zero-equipment move; they can still be done pretty much anywhere, anytime. "It can be performed with any lifted surface, like a bench, couch, small table, or even an airport chair and it activates many muscle groups. The move is a major lower body burner you'll feel it in your quads, glutes, inner thighs, hamstrings, and even your calves.

4. Forearm Side Plank With Twist

No core workout will be complete without side work. A side plank alone is challenging, and the twist adds a little extra oomph (the quality of being energetic). It's a total-body exercise that helps sculpt, shoulders, toned arms, and legs as well. Stay up: The straight-arm plank is very difficult as compared to elbow plank, so if you're finding that you need more of a challenge as you hang out on your forearms, focus on practicing plank just on your hand.

5. Diamond push-ups

Diamond push-ups make the back of your arms (triceps) seriously work, while the push-up position (basically a moving plank) still challenges your core. Normal push-ups are a simple way to target your pectoral muscles, but with a slight change in your hand position, you change the exercise's target altogether. Diamond push-ups, also known as close-grip push-ups, are the best strengthening exercise for your triceps according to the American Council on Exercise.

6. Lateral plank walk

The whole core is challenged in this exercise to keep everything in motion and maintain stability. First, the arms are challenged by the position and then the movement from side to side. This move will challenge your core and shaping your shoulders and define your deltoids.

 equipment-free workout which anyone can do it!

Human body is one that gets mould with exercise, giving your body muscles shape.

Human body weight is enough to burn calories of itself, you can achieve it by regularly doing exercise for 5 days a week with increase number of set of exercises.

One can start with

  1. Stretching you body.
  2. Simple exercises for hand and leg like rotations, stretching etc.
  3. You start with Push ups.

Start with 10 a day and gradually increase you sets.

4. Then shift to abdominal exercise that are crunches.

  • Sit up crunches.
  • Leg up crushes.
  • Planks

5. Then start with squats.

This are few basic exercise you can do at home.

With daily routine and increase in reps you can tone your body at home.

  some effective ways to work out at home without equipment!

  • Push-ups
  • Surya Namaskar
  • Squats
  • Lunges
  • Crunches
  • Tricep Dips (with the help of some support)

 some of the best equipment-free exercises

I love this and perform them myself:

free squats


push ups, all styles and inclinations

dips (between two chairs, great for your abs too, because you have to raise your legs)

bridges for your back



Kind Regards

 some exercises that can be done at home with no equipment!

STRENGTH TRAINING - situps, pressups and free squats.

FLEXIBILITY - every stretch known to man and woman.

AEROBIC EXERCISE - go for a walk or run, a bike ride outside or get a stationary bike for inside …


John Miller

PS I like Chad’s Seven Minute workout. He’s a good physician who knows how to prescribe exercise.

your go-to-home workout exercises with no gym equipment!

You can go pretty far with bodyweight movement but as Jack Beddows pointed out - spending a relatively small amount of money on a pull-up bar and/or some gymnastic rings will give you a lot more options.

I'm just going to spit out a few movements you can do without any equipment:

to suppress

standard pushups -

 can put your hands on something that doesn't move (like a sofa) to make the movement easier, or put your feet on something that won't move to make it more difficult is.

Hindu Pushup

Renegade/Shoulder Tap Pushup - Performed similarly to standard pushup but at the top of the pushup (plank position) you take one of your hands and tap the opposite shoulder.

Clap Pushups -

 Don't fall on your face ;) Sets of low reps are better performed because it's a very explosive movement and more controlled than traditional pushups.

Isometric and Eccentric Pushup Variations - Pause at the bottom of the pushup or halfway through for a few breaths (isometric) or lower yourself slowly to the lower position then perform the pushup and then explode (eccentric)

Standing hands against a wall - can be difficult if you are not strong enough

While you probably can't bench press, you may be able to perform a floor press variation using a friend or family member -- lie on the floor and have your partner lie perpendicular to you so that your hands are on their sternum. If possible, just do a simple press. 

Alternate sides between sets so that each side gets the same amount of work.

Squatting/lunging (reverse lunges are better than forward lunges)

bodyweight squats

wall squats

bodyweight reverse lunges

Isometric or Eccentric Squat and Reverse Lunge and Split Squat Variations - Same ideas as described above under Pressing Bullet Points

Reverse Lunge - 

Squat Mechanical Drop Set - Do several reps of lunges alternating between working legs, then bodyweight squats for additional reps.

multifocal lung

Front Foot Elevated Reverse Lunge - Raise your front foot (working leg) 3–6″ for added range of motion

Bodyweight Bulgarian Split Squats - Place your trailing (non-working) leg on a couch or chair and perform split squats

Bodyweight Split Squat With Both Feet Grounded

Speed ​​Skater Squats - 

1.5x Reps Reverse Lunges

core and trunk

Planck Variations


pushup plank

transition panel

arms extended

Glute Bridge Variations


frog pump

2 up 1 down (traditional glute bridge but with unilateral lower back to bottom position)

Isometric and eccentric 'taste'

upper back (pull?)

dynamic blackburn

Y-, W-, T-, A- isohold (isometrics)


reach, roll, withdraw, pick up

let me know if you want clarification on any of the above hope it helps

Is it possible to train for explosiveness and strength at home without equipment? If so, what is a full body workout routine for that, as well as the sets and rest times?

It’s definitely possible but you would need to incorporate several types of training techniques – such as sprints – box jumps – plyometrics – explosive push-ups, Burpee‘s Etc. These would be good for explosiveness. 

For strength – there’s lots of full body strength workouts to choose from: slow pushups with varying grips, pull-ups, air squats, single leg squats, head stand push press against a wall. 

dips between chairs, and even yoga poses would make up the bulk of the program. Throw in some jump rope and roadwork and you will have a good overall conditioning routine.

 As far as sets go -on the strength side - pick an exercise and max out (reps to failure) and then do that same number of reps another 3–5 times (even if you have to break it up into multiple sets).

 For the explosiveness side you just do a few sets of each with enough rest in between sets to fully recover.

No-Equipment Total-Body Workout You Can Do Anywhere!


This workout is divided into four sections: 
a warm-up, a circuit, a burnout ladder and a cool-down.


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

jumping Jack

• Inchworm Walk Out to Shoulder Tap

• Squat


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

• Blast-Off Push-Ups

squat thrust

• Pendulum Lunge

• Mountain Climber Twist

• Pause the Squat

• Plank up to the frog

Burnout Ladder:

Do 1 rep of each, then 2 reps of each, then 3 reps, etc., and go up as high as you can in 3 minutes.

• Touchdown Jack

• Panther Shoulder Tap

• Burpee

Please calm down:

Do each move for 10 to 30 seconds ... or longer if it feels good and you have the time.

• Child's Pose

• Downward Dog

• Forward fold

• Standing Quad Stretch

• Shoulder circle

17 Top Word's amazing excercise for weight loss 

  1. Jumping Jack
  2. Inchworm Walk-Out to Shoulder Tap
  3. Squat
  4. Blast-off Push-up
  5. Squat Thrust
  6. Pendulum Lunge
  7. Mountain Climber Twist
  8. Pause Squat
  9. Plank-Up to Frogger
  10. Touchdown Jacks
  11. Panther Shoulder Taps
  12. Burpee
  13. Child's Pose
  14. Downward Facing Dog
  15. Standard Forward Fold
  16. Standing Quad Stretch
  17. Shoulder Circles

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