full body workout routine for beginners at home without equipment

full body workout routine for beginners at home without equipment

full body workout routine for beginners at home without equipment

A great beginner routine. ...Who says you need weights for a shoulder workout? ... a whole-body exercise that requires strength and balance, planks to core ... Bodyweight exercises will make your at-home workout challenging, no matter your fitness level. Get in shape with this quick 25-minute dorm room workout - perfect for exercising at home or on the go. No equipment required, no excuses allowed!

Working out at home can be a great option for people just starting out.

Before I gained the confidence to hit the gym, I used to train at home.

I needed to make sure I was dedicated enough that I wouldn't waste my membership by dropping it. I was also hesitant that I was too skinny to workout at the gym, and that everyone would be staring at me.

All these fears became irrational once I started working out at the gym, but I don't regret starting my fitness journey at home.

This answer will cover the most efficient home exercises to keep you a solid level of strength at home from start to finish.

Can You Get Jacked Using Only Bodyweight Exercises?

You can start with bodyweight exercises to build base level strength, but the truth is that you're not going to be impressed with bodyweight exercises alone.

People telling you otherwise don't know what they're talking about or just aren't being honest.

When you reach a certain level, you'll need to progress to doing weighted movements at home or in the gym.

Fortunately, you can do this at home with some preparation and/or equipment.

Focus on compound activities if you want results

The focus of your workout should be on compound movements or exercises that target multiple muscle groups at once.

These will provide the greatest amount of muscle stimulation and recruitment.

You can then add aid movements to isolate specific muscle groups.

First, we'll cover the best exercises for each body part and then we'll move on to a workout plan to execute them all.

Chest and Triceps


  • Dips are the best exercises you can do at home to build your chest and triceps. Even in the gym, dips maintain their status as one of the most effective chest and triceps exercises. Doing this requires two stable surfaces that are close enough together, such as chairs.
  • Once you're strong enough on bodyweight dips, you can move on by wearing a weight vest, stuffing a backpack, or holding a dumbbell between your ankles.


If you can't do a single dip yet and need to increase your strength first, do this exercise instead. Pushups are a great exercise to strengthen your chest and triceps, but not as good as dips

Use this exercise until you are strong enough to perform the dip. Alternatively, while you do pushups, you can move on to this exercise by filling a backpack and having a friend or sibling lie on your back.

    dumbbell bench press

        • If you can get dumbbells and a weight bench, the bench press is a great way to train your chest and triceps.

        • tricep extension
        • This is an isolation movement that you can perform after one of the above compound exercises to further target your triceps. For this you will need to own a dumbbell or similar heavy object.

        • Shoulders
          Handstand Pushups

        • This is one of the best exercises you can do without equipment to build bigger, wider shoulders. You may need to build up to a full range of motion on this exercise though.

        • In this video some ways to make full handstand pushups have been told. All you need is a flat surface like a wall to help you keep your balance, or a box to do handstand pushups.
        • dumbbell shoulder press

        • You will need dumbbells with you for this exercise, but if you have them it is one of the most effective exercises in building your shoulders at home.

        • If you're a dumbbell owner, use this exercise to isolate your medial delts, perhaps the most important shoulder muscle as far as improving your aesthetics goes. This is a assisted movement that you can perform after one of the above shoulder compound movements.
        • back and biceps
        • pull ups
        • Pull ups are the best exercise you can do at home to build your back and biceps
        • Once you're strong enough, add resistance by stuffing a backpack or holding a dumbbell between your legs.
        • Previous Widows:
        • If you can't do at least one pull up or don't have a pull up bar, do this exercise instead. Lie on your back and lift yourself up with your elbows. This exercise trains your lats and traps.
        • Use this exercise until you are strong enough to do pull ups or until you buy a pull up bar.
        • bicep curls
        • Use a milk jug or a jug filled with water to do biceps curls. Alternatively, you can buy dumbbells and use them to do curls. This is a assisted movement that you can perform after one of the above back compound movements. This exercise is meant to further train your biceps .legs.

        Pistol Squat

        • This exercise is excellent for building your quads. However, it has a learning curve and it can take some time to get the technology down. It requires balancing and sitting on one leg. To improve your technique, first practice holding something on a chair or sitting on a pistol.
        • When you're strong enough, add resistance by holding dumbbells while doing a pistol squat.
        • Bulgarian Squat
        • This is another good home exercise to train your legs. For this you will need a chair to stabilize one of your legs.
        • You can add resistance by holding a dumbbell while doing the Bulgarian Split Squat.
        • stomach
        • leg raises
        • This exercise targets your entire core but emphasizes the rectus abdominis, or the part of your core that makes up the six pack.
        • Russian twists
        • This exercise also targets your entire core but emphasizes the obliques, or muscles, on each side of your core.

        Workout Plan

        Day 1 – Chest, Shoulders, and Triceps

        • Choose from dips, pushups or dumbbell bench presses.
        • Do as many sets as it takes 60 reps,
        • Once you are able to do 60 reps in less than 5 sets, add resistance and do 3 sets of 5-12 reps.
        • Optional: Triceps extension for 3 sets of 8-12 reps
        • Then, choose either handstand pushups or dumbbell shoulder presses.
        • Do as many sets as it takes 60 reps.
        • Once you can hit 60 reps in less than 5 sets, increase the weight of your dumbbells for the dumbbell shoulder press. From there do 3 sets of 5-12 reps.
        • Alternate: Lateral Raises for 10-15 reps

        Day 2 – Legs and Abs

        • Choose between Pistol Squats or Bulgarian Squats
        • Do as many sets as it takes 60 reps.
        • Once you are able to do 60 reps in less than 5 sets, add resistance and do 3 sets of 5-12 reps.
        • Afterwards, do both the leg raise and the Russian twist for 2 sets for 10 reps. As you get stronger, decrease the time between sets and keep adding reps.

        Day 3 – Back and Biceps

        • Choose between pull ups or back window
        • Do as many sets as it takes 60 reps.
        • Once you're able to do 60 reps in less than 5 sets, add resistance by stuffing a backpack or holding a dumbbell between your legs while doing pull ups. From there, do 3 sets of 5-12 reps.
        • Optional: Bicep curls for 3 sets of 8-12 reps

        Why Add Resistance and Not Just Do More Reps With My Bodyweight?

        Because progressive overload is the primary driver of muscle growth, and you can only proceed with body-weight exercises before you begin to experience diminishing results.

        You should exercise 3 times per week with at least one day in between each session.

        Make sure you are eating enough to build muscle. This means eating more calories and getting enough protein.

        If you're not eating more than you burn, your body won't have the resources to build enough muscle to see results.

        To make sure you're making progress each week, track your progress in a journal or on your phone.

        Full Body Workout Without Weights

        Full Body Workout Without Weights

        How many times have you been told that in order to have an effective workout, you have to go to the gym and use all kinds of complicated machines or heavy weights?

        Maybe too many to count.

        Truth be told, you can get a phenomenal workout using just your body weight, Mother Earth, and gravity, and we're going to show you how to do it with three of the best full body workouts without weights. Let's do.

        let's get started!

        Benefits of Full Body Workout Without Weights




        When you train with bodyweight exercises, you don't have to spend time getting dressed, going to the gym, warming up, talking to others, working out, waiting for a piece of equipment, taking a shower, and then driving home .

        You have everything you need at all times.

        This means you can workout whenever and wherever you want, wear whatever you want!

        While some people may view training without weights as a hindrance, it can actually be very liberating and convenient!


        Let's be real, gym memberships can get pretty expensive, and they're only going to get more expensive as the years go by.

        Instead of paying 30, 40, or 50 bucks a month to work in someone else's DNA, why not exercise in the comfort (and cleanliness) of your own home, while saving a tangible chunk of change each month?

        builds muscle and burns fat

        Another great advantage of bodyweight training is that it helps build muscle and burn fat at the same time.

        To get the most out of training without weights, you need to figure out ways to push your muscles to failure without performing hundreds and hundreds of reps.

        One of the easiest ways to do this is to do bodyweight circuits and/or reduce the amount of rest you take between sets.

        When you do this, you boost your metabolism, as well as challenge your muscles with exercises that promote strength and muscle development.

        Since bodyweight training uses lighter loads relative to your one rep max, it allows for higher training volume and frequency, which supports better muscle growth and calorie burning!

        Ideal for all fitness levels

        Many people avoid going to the gym for fear that they don't "look" the part, are inexperienced with weightlifting, and/or they don't know how to structure a workout. As a result, they miss out on all the benefits of resistance-training.

        Anyone and everyone can do weightless workouts at home, regardless of their experience. What we mean by this is that bodyweight workouts can be scaled up or down in difficulty and complexity depending on your individual skill and strength level.

        For example, if push-ups are too challenging, you can perform them on your knees or against a wall to make them easier, without fear of making fun of them.

        Conversely, if regular push ups are too easy for you, there are several advanced push up variations you can do to challenge your muscles without resorting to the bench press.

        3 Full Body Workouts Without Weights

        beginners full body workout without weights

        For this beginner full-body workout without weights, you'll perform the exercises listed below in circuit-fashion. In other words, you'll do one move and then rest as little as possible on the next move.

        Once you've completed all the moves on the list, rest for 1-2 minutes and then repeat for a total of 3 rounds.

        20 bodyweight squats

        10 push-ups

        10 alternating forward lunges (10 reps per leg)

        10 reverse lines

        30 Jumping Jacks

        Plank (as long as possible)


        Intermediate Full Body Workout Without Weights

        For an intermediate full-body workout without weights, you'll be doing the exercises listed below in circuit-fashion again.

        Once you have completed all the moves on the list, rest for 1-2 minutes and then repeat for a total of 4-5 rounds.

        10 Bulgarian split squats per leg (1.5-rep style)

        Decline 15 Push-ups

        Chin-ups (AMRAP)

        15 Jackknife Sit-ups

        15 alternating reverse lunges (each leg)

        10 Pike Press Press

        10 reverse rows

        30 climbers

        Advanced Full Body Workout Without Weights


        For those of you truly elite bodyweight warriors, the advanced full body workout without weights is worth a look.

        You'll start by doing three straight leg exercises to torch your quads, hamstrings, and glutes, and then finish with two supersets of upper body bodyweight exercises that will have you gasping for air.

        Through this gauntlet once is enough to get even the most experienced gym rats whimpering to their knees, but for those of you who want to take your results to the next level, take a 2-minute break and 5 rounds total try to complete. .

        10 one-legged squats (each leg)

        15 reverse lunges (each leg)

        20 bodyweight squats

        10 pull-ups

        10 dips

        10 Inverted Bodyweight Rows

        10 Spider-Man Push-Ups


        Simple Beginner Workout at Home Without Equipment

        Beginner workouts at home without equipment are a great jumping-off point if you're looking to start strength training. That's because working with just your own bodyweight allows you to familiarize yourself with the moves before adding external resistance such as dumbbells, kettlebells, or bands to the mix.

        She says it's important to master the moves first, because if you increase the weight too soon, you can end up working the muscles that aren't really the main driver in the exercise, leaving you prone to strain or injury. can get hit.

        Take glute  bridges, for example. You can load these with dumbbells, barbells, or other types of weight, but if you don't know how to stabilize your spine and pelvis first -- called lumbopelvic control -- So you can end up working more of your lower back instead of using your hips or glutes to complete the move.

        If you want to do a full-body workout, you should make sure you're hitting all the major parts of your body, Fagan says quads, hamstrings, core, back, chest, and shoulders.

        The beginner workout at home without equipment below does it with just four moves — you work your quads with a lunge, your hamstrings, and gluts  with a glut bridge, your chest (and shoulder stability) with a push-up. I Will do it, and your back with a Superman variation.

        While this workout is great for a beginner, exercisers who are more advanced can enjoy it too, with just a few changes (see below). Here's what you need to get started.

        What you'll need: An exercise mat and a box or a step for comfort

        forward lunge

        Hands-Elevated Push-Ups

        glute bridge

        superman with pull-downs


        Complete 10-15 reps of each exercise in a circuit fashion, moving from one to the next without rest. After finishing all four, rest for 1-2 minutes. Complete 4 rounds in total.
        Demonstrating the steps below is Angie Coleman (GIF1), a Holistic Wellness Coach in Oakland; Amanda Wheeler (GIF2), a certified strength and conditioning specialist and co-founder of Formation Strength; Shauna Harrison (GIF3), columnist for a Bay Area trainer, yogi, public health academic, lawyer, and columnist; and Sarah Taylor (GIF4), a certified personal trainer, group fitness instructor, and plus-size model in Toronto.

        forward lunge
        full body wrokout at home for beginners forword lunge

        Bend both knees and make two 90 degree angles with your feet. Your chest should be straight and your torso should be slightly forward so that your back is flat and not arched or rounded. Your left quad should be parallel to the floor and your left knee should be on top of your left leg. Your butt and core should be engaged.

         That's 1 rep.

        Complete 10-15 reps and then switch sides.

        To add challenge to forward lunges, you can hold a pair of dumbbells. Walking lunges—even when done with your own bodyweight—are really an advanced variation, says Fegan, so make sure you have forward lunge form before trying it.


        Hands-Elevated Push-Ups

        full body wrokout at home for beginners hands-push ups

        Place your hands about shoulder-width apart on a low box or step and take a high plank position with your feet, knees, hips, and shoulders in a straight line. Brace your core and keep your elbows close to the sides of your torso. This is the starting position.

        Bend your elbows and draw the shoulder blades together to lower your chest into the box.

        Press with your palms to bring your arms back to the starting position. That's 1 rep.

        Full 10-15 reps.

         As you start to get stronger, you can slowly lower your arms down using a smaller step, Fagan says. Once you master the modified version, or if you're an advanced exerciser, you can elevate your legs using a step or box for a greater challenge.


        glute bridge

        full body wrokout at home for beginners gulte bridge

        Lie on your back with your knees bent, feet hip-width apart on the floor, and arms at your sides. This is the starting position.

        Squeeze your glutes and abs, and push off with your heels to lift your hips a few inches off the floor, until your body forms a straight line from your shoulders to your knees.

        Pause for a second and then slowly lower your hips to return to the starting position. That's 1 rep.

        Full 10-15 reps.

        To make the bodyweight glute bridge harder, you can add external resistance, for example by holding dumbbells on your lap and upper thighs, or by wrapping a mini-band around your lower thighs just above your knees. Just make sure you feel the move in your glutes and hamstrings -- not your lower back -- before adding external resistance, says Fagan.


        superman with pull-downs
        full body wrokout at home for beginners  superman with pull-downs

        Lie on the floor with your arms at shoulder height and elbows bent to 90 degrees, so your shape almost resembles a goalpost.

        From this position, engage your core and upper back while lifting your shoulders, arms, and chest off the floor. Take care not to crunch your lower back while lifting. This move is not about flexibility; This is a powerful move.

        From this raised position, look toward the floor to keep your neck in a neutral position with your spine. Extend both of your arms overhead, then pull your shoulder blades back to pull your arms back to their goalpost position.

        Exhale as you return to the floor. That's 1 rep.

        Full 10-15 reps.

        Beginners can generally benefit from more back-of-the-body work, says Fagan, so if you have access to a resistance band at home, adding rows or other stretching variations to your workout routine is super. is helpful. If you want to make this move more challenging, consider adding a second or two pauses on top.

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