15 No-Equipment Exercises for a Quick Full-Body Workout

Starting on a fitness journey doesn’t always require a gym membership or fancy equipment. Your body is a powerhouse waiting to be challenged, and with the right exercises, you can achieve a full-body workout without stepping foot into a fitness center. These no-equipment exercises are versatile, effective, and can be done anywhere, making them perfect for those who prefer to work out at home or on the go.

Squat Jumps

woman doing squats
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Begin with your feet shoulder-width apart, perform a squat, and explosively jump upwards. Land softly and descend back into the squat position. This exercise not only strengthens your lower body but also improves cardiovascular fitness. Incorporate squat jumps to boost your explosive power and enhance your agility, making it an ideal addition to any HIIT routine.

Push-Ups

push ups
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Position your hands slightly wider than shoulder-width apart, maintaining a straight line from head to heels. Lower your body until your chest almost touches the ground, then push back up. Push-ups engage your chest, shoulders, triceps, and core. Challenge yourself by varying hand placement for an extra dimension, targeting different areas of your upper body.

Plank

man doing plank
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Assume a push-up position but with your weight on your forearms. Keep your body in a straight line from head to heels. The plank is a static exercise that targets your core muscles, promoting stability and strength. Extend your plank time gradually, aiming for endurance, and feel the benefits in improved posture and overall core stability.

Lunges

woman doing lunges
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Step forward with one foot and lower your body until both knees are bent at a 90-degree angle. Alternate legs for a dynamic lower body workout that targets the quads, hamstrings, and glutes. Intensify your lunges by adding weights or incorporating jump lunges for an extra cardiovascular challenge.

Mountain Climbers

man doing mountain climbers
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Start in a plank position and bring one knee towards your chest, then switch quickly with the other leg. This exercise not only engages your core but also provides an excellent cardiovascular workout. Increase the pace of your mountain climbers for a high-intensity cardio session, elevating your heart rate and burning more calories.

Burpees

woman doing burpee
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Begin in a standing position, perform a squat, kick your feet back into a plank, do a push-up, jump your feet back to your hands, and explosively jump up. Burpees work multiple muscle groups, providing a full-body challenge. Include burpees in your routine for a powerful total-body workout that boosts both strength and endurance.

Tricep Dips

woman doing tricep dips
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Sit on the edge of a chair or bench, place your hands beside your hips, and lift your body off the seat. Bend your elbows to lower your body, engaging your triceps and improving arm strength. Enhance tricep dips by straightening your legs for a more challenging workout that targets both your arms and core.

Side Plank

man doing side plank
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Lie on your side, supporting your body with your forearm and keeping your body in a straight line. This exercise targets the obliques, promoting lateral core strength and stability. Elevate the intensity by lifting your top leg or incorporating hip dips, providing a dynamic challenge to your side plank routine.

Leg Raises

leg lifts
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Lie on your back, lift your legs towards the ceiling, and slowly lower them without letting them touch the ground. Leg raises are an effective way to strengthen your lower abdominal muscles. For an added challenge, perform leg raises on an incline or hold a stability ball between your ankles to engage more muscles.

Jumping Jacks

jumping jacks
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A classic cardio exercise, jumping jacks involve jumping while spreading your arms and legs. This simple yet effective movement elevates your heart rate and works your entire body. Include jumping jacks as a warm-up or in between strength exercises to keep your heart rate up and maintain an efficient calorie burn.

Russian Twists

russian twists
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Sit on the floor, lean back slightly, and twist your torso to touch the ground on one side. This exercise targets the obliques, enhancing core strength and stability. Hold a weight or medicine ball for an extra challenge, intensifying the rotational aspect and engaging more muscles in your midsection.

Superman Exercise

superman exercise
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Lie face down, extend your arms in front, and lift your arms, chest, and legs off the ground simultaneously. The Superman exercise strengthens your lower back and engages your glutes and upper back. Make it more challenging by holding each lift for a few seconds, increasing the time under tension for enhanced muscle activation.

Wall Sit

woman doing wall sit
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With your back against a wall, lower your body into a seated position with your thighs parallel to the ground. Hold the position to engage your quadriceps and improve lower body endurance. Spice up your wall sit routine by incorporating pulsing movements or lifting one leg at a time for an additional balance challenge.

Reverse Lunges

couple doing lunges
Photo Credit: Champagne and Coffee Stains

Step backward with one foot and lower your body until both knees are bent at a 90-degree angle. Reverse lunges work the same muscle groups as forward lunges but engage different stabilizing muscles. Add a knee drive at the top of each lunge to engage your core and boost the intensity of the exercise.

Plank to Push-Up

push up
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Begin in a plank position, lower one arm to the forearm, then the other, and push back up to the plank position. This exercise targets your core, chest, and triceps. Increase the challenge by adding a push-up between each plank transition, combining strength and stability for a comprehensive upper body workout.

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