Best Home Workout With No Equipment (Full Body, 30 Minutes)
No gym? No problem. This full-body workout uses only your bodyweight and takes 30 minutes. Perfect for beginners and intermediates.
The Warm-Up (5 Minutes)
Start with 60 seconds of marching in place, 60 seconds of arm circles, 60 seconds of leg swings, 60 seconds of torso twists, and 60 seconds of light jumping jacks. This gets blood flowing and prevents injury.
The Workout (20 Minutes)
Do each exercise for 40 seconds with 20 seconds rest. Three rounds total with 60 seconds rest between rounds. Push-ups (modify on knees if needed), bodyweight squats, plank hold, reverse lunges (alternating legs), mountain climbers, glute bridges, burpees (step out instead of jump for beginners).
The Cooldown (5 Minutes)
Standing quad stretch 30 seconds each leg, standing hamstring stretch 30 seconds each leg, chest stretch against a doorframe 30 seconds, child pose 60 seconds, seated spinal twist 30 seconds each side.
How to Progress
Week 1 to 2 do two rounds instead of three. Week 3 to 4 do three rounds. Week 5 onward add a fourth round or increase work time to 50 seconds. When regular push-ups become easy, try diamond push-ups. When squats are easy, try jump squats.
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