Looking for a workout without equipment that you can do anywhere? You’ve come to the right place! This full-body workout is perfect for anyone who’s at home, on the go, or just wants to squeeze in a quick session. In this blog, I’ll show you simple yet effective exercises that target every major muscle group—no gym or fancy gear required. All you need is a little space and some determination.

Ready to get started? Let’s jump into this full-body workout you can do right now!

The Workout

Alright, let’s dive into the workout without equipment that you can do right now! This routine will hit every part of your body, from your legs to your arms and core. Plus, it’s quick and effective—so you can stay fit without having to step foot in a gym. Ready? Let’s go!

1. Warm-Up (5-10 minutes)

Before jumping into the exercises, it’s super important to get your body warmed up. This will get your blood flowing and prevent injury. Here’s a quick warm-up you can do:

Jumping Jacks – 1 minute
Start with something simple to wake up your entire body.

High Knees – 1 minute
Lift your knees to your chest and get your heart rate going!

Arm Circles – 1 minute
Loosen up those shoulders and get ready to work your upper body.

Take a quick break after this, grab some water, and let’s get into the good stuff!

2. Lower Body

Let’s start with the lower body because strong legs are the foundation of a strong body. These moves will target your quads, glutes, and hamstrings.

Bodyweight Squats – 3 sets of 15 reps
Squats are a must in any workout without equipment. Keep your feet shoulder-width apart, lower yourself as if you’re sitting in a chair, and then push through your heels to stand back up. Feel the burn in your thighs? That’s your muscles thanking you!

Lunges – 3 sets of 10 reps per leg
Time to work on your balance and strengthen those legs! Step forward with one leg, lower your hips until both knees are at a 90-degree angle, and then push back up. Alternate legs each time.

Glute Bridges – 3 sets of 15 reps
Don’t forget the glutes! Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes at the top. This move is great for your backside and core.

3. Upper Body

Next, let’s hit your upper body—arms, chest, and shoulders—without needing a single weight!

Push-Ups – 3 sets of 10-15 reps
Push-ups are one of the best bodyweight exercises. Keep your core tight and lower yourself until your chest almost touches the floor. Can’t do full push-ups yet? No problem—drop to your knees for a modified version.

Tricep Dips (using a chair) – 3 sets of 12 reps
For this, all you need is a sturdy chair or your couch. Sit on the edge, place your hands behind you, and lower your body off the chair until your elbows form a 90-degree angle. Push yourself back up. This targets your triceps (the muscles on the back of your arms) and helps tone your upper body.

Plank to Push-Up – 3 sets of 10 reps
This move is a killer! Start in a forearm plank position, then push yourself up one arm at a time into a full plank (push-up position). Lower back down to your forearms and repeat. Not only does this work your arms, but it’s also amazing for your core.

4. Core

We can’t forget about your core! A strong core supports your entire body and helps improve posture.

Plank – Hold for 30-60 seconds, 3 sets
The plank is a total-body move that mostly targets your core. Keep your body in a straight line from head to heels. If it’s too tough, start with shorter holds and build up over time.

Russian Twists – 3 sets of 20 reps (10 per side)
Sit on the floor with your knees bent, lean back slightly, and lift your feet off the ground. Rotate your torso from side to side, tapping the floor with your hands. This move is awesome for your obliques (the muscles on the sides of your abs).

Bicycle Crunches – 3 sets of 15 reps per side
Lie on your back, lift your legs into a tabletop position, and alternate bringing each elbow to the opposite knee. This works your entire abdominal area and keeps your core engaged.

5. Full Body

Finally, let’s finish strong with some full-body moves that will get your heart rate up while working multiple muscle groups at once.

Burpees – 3 sets of 10 reps
Everyone’s favorite! Start standing, drop into a squat, kick your feet back into a plank position, do a push-up, jump your feet back to your hands, and jump up. Burpees are great for building strength and boosting your cardio. Trust me, they’re tough but worth it!

Mountain Climbers – 3 sets of 30 seconds
End with this dynamic move. In a plank position, quickly bring one knee toward your chest, then switch legs as fast as you can. It’s like running horizontally, and it’ll fire up your core and get your heart pumping.

And that’s it! You’ve completed a full-body workout without equipment that targets all your major muscle groups and keeps you moving. Try this routine 3-4 times a week to build strength, improve endurance, and feel amazing. Share this with a friend and challenge each other to complete the workout together.

If you are looking for affordable home workout equipments come check out this other blog post!