The Complete Guide Body Workouts at Home Without Equipment

Introduction

To be honest, gym memberships are expensive, time is valuable, and sometimes the thought of driving across town just to use a treadmill seems like more work than the workout itself. But here’s the good news: you don’t need any special equipment, a fancy gym membership, or even a lot of space to get a great full-body workout. Your body is the most flexible piece of fitness equipment you’ll ever own, and it’s always with you.

The American College of Sports Medicine says that bodyweight training has been one of the most popular fitness trends in recent years, and for good reason. The Journal of Strength and Conditioning Research published a study that shows that bodyweight exercises can be just as good as traditional weight training for building strength and muscle when done correctly. A study from the National Institutes of Health found that people who did bodyweight training on a regular basis saw big improvements in their overall fitness, flexibility, and muscular endurance—all without going to the gym.

Image of The Complete Guide Body Workouts at Home Without Equipment

This guide will show you exactly how to create a full-body workout routine that works, whether you’re a total beginner who has never worked out before, a busy professional who can’t get to the gym, or someone who just likes to work out at home where they can be alone.

Why bodyweight training really works

Before we get into the exercises, let’s talk about why working out without equipment is so helpful. Using your own body weight as resistance works out more than one muscle group at a time, which is similar to how your body moves naturally in everyday life. This is known as functional fitness, and it’s one of the reasons bodyweight exercises are so effective.

The CDC says that adults should do at least 150 minutes of moderate-intensity aerobic activity and two days of muscle-strengthening activities every week. The great thing about bodyweight workouts is that they can meet both needs in one session. You’re getting stronger and raising your heart rate at the same time, which is good for your heart.

And then there’s the ease of use. A 2022 survey by the Physical Activity Council found that 73% of Americans said “lack of time” was the main reason they didn’t exercise. When you can work out at home without any equipment, you don’t have to worry about traveling, waiting for machines, or making sure your schedule fits with gym hours. If you want to, you can get out of bed and start your workout in your pajamas.

Video of The Complete Guide Body Workouts at Home Without Equipment

The Most Important Parts of a Full Body Workout

A good full-body workout should work all of your major muscle groups, including your legs, glutes, chest, back, shoulders, arms, and core. The most important thing is to plan your workouts so that you work these areas well and get your heart rate up. Here’s how to make the best workout for you at home.

Lower Body: Getting Stronger Legs and Glutes

Your legs have some of the biggest muscles in your body. Working them out burns a lot of calories and builds strength that you can use every day.

Squats are the most important part of any lower body workout. Put your feet shoulder-width apart and keep your chest up. Then, lower yourself as if you were sitting back in a chair. Make sure that your weight is in your heels and that your knees are going over your toes and not caving in. The Journal of Sports Sciences says that the right way to do squats works not only your quadriceps and glutes, but also your core muscles to keep you stable. Try to do three sets of 15 to 20 reps.

Lunges are a great way to improve your leg training because they make you work on your balance and work each leg separately. With one leg in front of you, lower your back knee toward the ground until both knees are at about 90-degree angles.

To stand up again, push through your front heel. Do 10 to 12 reps on each leg, switching legs every time. The American Council on Exercise says that lunges are great for working the glutes and making the hips more flexible.

Glute bridges are great for making the muscles along the back of your body stronger. Put your knees up and your feet flat on the floor. Push through your heels to raise your hips toward the ceiling. At the top, squeeze your glutes.

The National Academy of Sports Medicine says that having strong glutes is important for keeping your lower back from hurting and for doing better in sports. Do three sets of 15 to 20 reps, holding the top position for a second or two.

Upper Body: How to Build Strong Shoulders, Chest, and Back

A lot of people think you need weights to get stronger in your upper body, but that’s not true. When you know the right exercises, your own body weight is a lot of resistance.

Push-ups are the best bodyweight exercise for the upper body. They work your core, chest, shoulders, and triceps all at the same time. Get into a plank position with your hands a little wider than your shoulders. To do this, lower your body until your chest is almost touching the floor. Your elbows should be at a 45-degree angle from your body.

Push back up to where you started. If regular push-ups are too hard at first, try doing them with your hands on a couch or table, or go down on your knees. According to a study published in the Journal of Physical Therapy Science, push-ups done with the right form work the chest muscles just as well as bench press exercises. Do three sets of 10 to 15 reps.

Push-ups with a pike shift the focus to your shoulders. Get into a downward dog position with your hips up in the air and your hands and feet on the ground. Bend your elbows to bring the top of your head down to the floor, and then press back up. This exercise is like an overhead press and is great for making your shoulders stronger. Do three sets of eight to twelve reps.

Superman works your back muscles, which are often ignored when you work out at home. Put your arms over your head and lie face down on the floor. At the same time, lift your arms, chest, and legs off the ground while squeezing your back muscles.

Hold for 20 to 30 seconds, then take a break. The American Physical Therapy Association says that doing exercises like these can help with posture and keep back pain from happening. Do three sets.

Core: Making Yourself Stronger and More Stable

Your core is involved in almost every movement you make, so making it stronger can help with everything from your posture to your athletic performance.

Planks are the best exercise for your core. Get into a push-up position with your body straight from head to heels, and make sure your abs and glutes are working. Don’t let your hips droop or rise.

According to Harvard Medical School, planks are better than regular crunches because they work all of your core muscles, including the deep stabilizing ones. Begin with 30-second holds and gradually increase to 60 seconds or more. Do three sets.

Mountain climbers do both core work and cardio. From a plank position, bring one knee toward your chest, then quickly switch legs as if you’re running in place. This workout gets your heart rate up and works your abs hard. The American Council on Exercise says that mountain climbers are one of the best exercises for activating the core. Do three sets of thirty seconds.

The muscles on the sides of your abdomen, called the obliques, are worked by bicycle crunches. Put your hands behind your head and lie on your back. As you bring one knee toward your chest, turn your other elbow toward that knee. Pedal on one side and then the other. Researchers at San Diego State University found that bicycle crunches are one of the best exercises for getting all of your abdominal muscles to work. Do three sets of 20 reps, ten on each side.

Putting It All Together Your Full Workout Plan

Now that you know the exercises, here’s how to put them together to make a full-body workout that works. To avoid getting hurt and improve your performance, the CDC says you should warm up before you work out. You can do this by jogging in place, doing jumping jacks, or making arm circles for five minutes.

The Exercise for The Complete Guide Body Workouts at Home Without Equipment

• Squats: 15 to 20 reps in 3 sets
• 3 sets of 10 to 15 push-ups
• Lunges: three sets of 10 to 12 reps for each leg
• Plank: 30 to 60 seconds for three sets
• 3 sets of 15 to 20 glute bridges
• 3 sets of 8 to 12 pike push-ups
• 30 seconds of mountain climbers three times
• Superman holds: 20 to 30 seconds for three sets
• Do three sets of 20 reps of bicycle crunches.

Take a break of 30 to 60 seconds between sets, and if you need to, take a break of 1 to 2 minutes between different exercises. The whole workout should last between 30 and 45 minutes. The Mayo Clinic says that when starting a new fitness routine, consistency is more important than intensity. So, try to do this workout 3–4 times a week, with at least one day off between sessions.

Getting Better Without Gaining Weight

People often ask, “How do I keep getting stronger without adding weight?” when they talk about bodyweight training. The answer is progressive overload, which means making your workouts harder over time.

You can do this by doing more reps, adding more sets, taking less time to rest between sets, slowing down your tempo (try taking 3–4 seconds to lower yourself in a push-up), or moving on to harder variations. Try diamond push-ups or one-arm push-ups after regular push-ups get too easy. If squats get too easy, try pistol squats, which are squats on one leg.

The National Strength and Conditioning Association says that progressive overload is the most important thing to keep getting better, no matter what kind of weights or bodyweight you use.

Conclusion of The Complete Guide Body Workouts at Home Without Equipment

Not only is working out at home without equipment a convenient alternative to the gym, it’s also a real and effective way to get stronger, get fit, and change your body. There is no doubt that bodyweight training works. The International Journal of Exercise Science published a study that found that people who did bodyweight training for eight weeks saw big improvements in their cardiovascular fitness, body composition, and muscular endurance.

The real magic happens when you keep showing up. You don’t have to have perfect form on the first day, finish every rep, or feel like a fitness expert. You only need to begin. Your living room, bedroom, or even a small area of floor can be your gym. Your body has been waiting for you to use the equipment that is already there.

So, tomorrow morning, tonight after work, or whenever you have 30 minutes, get a towel or yoga mat and start. You don’t even need a yoga mat. Your future self will be grateful that you started this journey. The truth is that the best workout is the one you’ll actually do. When your gym is wherever you are, you’ve gotten rid of all the excuses that are keeping you from becoming the stronger, healthier person you want to be.