Full Body Training: 4 No-Equipment Home Workouts

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Working out at home has so many great benefits:

  • It’s simple to start and the environment is not intimidating.
  • You can jump in the shower right after getting sweaty.
  • No need to carry a gym bag around all day…

Home workouts can be a standalone exercise program or a quick solution for when you don’t have time, no matter what your fitness level is.

Here you can find 4 no-equipment home workouts, each with a different focus:

How many reps/sets should you do?

Do at least 2 rounds, but if time and fitness level allow – do 4, 5, or even more! Choose the number of reps for each exercise, so that it’s challenging but you can still maintain good form. The recommended range is anywhere between 5-20 reps.

Full Body Workout

A challenging full body home workout. Variations for beginners and ways to make the exercises harder are suggested below.

 

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Exercises:

  • Couch Dips: Beginners can do Triceps Dips instead.
  • Split Squats: Beginners can do regular Squats, Forward Lunges, or Backward Lunges.
  • Decline Push-ups: Beginners can substitute with regular Push-ups or Knee Push-ups.
  • Hip Thrusters: Lifting one leg in the air makes the exercise harder.
  • Glute Bridge: Beginners can do this exercise with both feet on the floor instead of on an elevated surface. Additionally, lifting one leg off the couch makes the exercise harder.
  • Sit-Stand-Jumps: Resistance band right above the knees and a wider stance can be used for a better glute burn.

For a focused home workout program get your 12-week bodyweight training plan from the Results app!

Abs & Core Workout

Work your whole midsection – back muscles included! Variations for beginners and ways to make the exercises harder are suggested below.

 

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Exercises:

  • Mountain Climbers: Beginners can slow down the movement.
  • High Plank: Hold for 30-60 seconds. Beginners can do a modified High Plank variation by taking some breaks, resting on their knees during the Plank (more details about this Plank exercise variation here).
  • Inchworms: Doing this exercise faster won’t make it harder, so form should be priority for all fitness levels.
  • Bridge: Lifting one foot off the ground makes the exercise harder. As well as putting the feet on an unstable surface, such as a ball.

Legs Workout

Strengthen your biggest muscle group with this home workout. Variations for beginners and ways to make the exercises harder are suggested below, where applicable.

 

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Exercises:

  • Squats: Beginners can start by using a chair to help them learn the right squatting form.
  • Forward Lunges: Beginners can hold on to something for support if needed.
  • Squat Jumps: Beginners can substitute with regular Squats.
  • Wall Sit: Hold for 15-60 seconds. Beginners should start with whatever duration they can manage while maintaining good form.

Arms Workout

This workout is a simple solution to work your upper body without equipment. Variations for beginners and ways to make the exercises harder are suggested below, where applicable.

 

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Exercise list:

  • Knee Push-ups: Beginners who can’t do Knee Push-ups can do Wall Push Offs instead. Can be replaced with regular Push-ups or other Push-up variations.
  • Triceps Dips: Beginners can do Triceps Dips on the floor. For a more advanced version, palms should be placed on a chair.
  • Knee Up-downs: Can be substituted with regular Up-downs for a harder workout variation.
  • Wall Lateral Pull-Downs: A resistance band can be used to make the exercise harder.

Need more?

For a really advanced bodyweight home workout check out this crazy 10-minute full body routine!

Looking for more exercise ideas for all fitness level? This list of easier and harder bodyweight exercise variations can help you scale any bodyweight workout to match your fitness level!

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adidas Runtastic Team Are you looking to lose some weight, get more active, or improve your sleep? The adidas Runtastic Team gives you useful tips and inspiration to reach your personal goals. View all posts by adidas Runtastic Team »

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