Bodyweight Full Body Workout Routines

ByMike Collins

Full Body Workout Routine: No Equipment Needed

Warm-Up (5 minutes)

  1. Jumping Jacks – 1 minute
  2. Arm Circles – 30 seconds each direction
  3. High Knees – 1 minute
  4. Bodyweight Squats – 1 minute
  5. Standing Hip Circles – 30 seconds each direction
  6. Torso Twists – 1 minute

Workout (20 minutes)

Circuit 1: Upper Body and Core (10 minutes)
  1. Push-Ups
    • Beginner: Knee Push-Ups
    • Intermediate: Standard Push-Ups
    • Advanced: Diamond Push-Ups
    • Duration: 45 seconds, Rest: 15 seconds
  2. Plank
    • Beginner: Forearm Plank
    • Intermediate: High Plank
    • Advanced: Plank with Shoulder Taps
    • Duration: 45 seconds, Rest: 15 seconds
  3. Mountain Climbers
    • Beginner: Slow Mountain Climbers
    • Intermediate: Standard Mountain Climbers
    • Advanced: Cross-Body Mountain Climbers
    • Duration: 45 seconds, Rest: 15 seconds
  4. Bicycle Crunches
    • Beginner: Rest one leg on the ground
    • Intermediate: Standard Bicycle Crunches
    • Advanced: Elevated Bicycle Crunches
    • Duration: 45 seconds, Rest: 15 seconds

Repeat Circuit 1 once more

Circuit 2: Lower Body and Cardio (10 minutes)
  1. Bodyweight Squats
    • Beginner: Half Squats
    • Intermediate: Full Squats
    • Advanced: Jump Squats
    • Duration: 45 seconds, Rest: 15 seconds
  2. Lunges
    • Beginner: Static Lunges
    • Intermediate: Walking Lunges
    • Advanced: Jumping Lunges
    • Duration: 45 seconds, Rest: 15 seconds
  3. Burpees
    • Beginner: Step Back Burpees
    • Intermediate: Standard Burpees
    • Advanced: Burpees with Push-Up
    • Duration: 45 seconds, Rest: 15 seconds
  4. Glute Bridges
    • Beginner: Single-Leg Glute Bridge with support
    • Intermediate: Standard Glute Bridges
    • Advanced: Single-Leg Glute Bridges
    • Duration: 45 seconds, Rest: 15 seconds

Repeat Circuit 2 once more

Cool Down and Stretch (5 minutes)

  1. Forward Fold – 1 minute (Relax your upper body and let gravity pull you down)
  2. Cat-Cow Pose – 1 minute (Alternate between arching and rounding your back)
  3. Child’s Pose – 1 minute (Sit back on your heels and stretch your arms forward)
  4. Seated Hamstring Stretch – 1 minute (Reach towards your toes, keeping your legs straight)
  5. Shoulder Stretch – 1 minute (Pull one arm across your body and hold, then switch)

Final Words

Remember, it's not about how fast you go but how well you perform each exercise. Focus on your form to maximize results and reduce the risk of injury. Push yourself, sweat it out, and embrace the burn for that full-body transformation!