With this 10 Full Body Workout no equipment you’re guaranteed of cardio-respiratory fitness, improved major

muscle groups, increased metabolism and an improved brain function. This full body workout is a go-to formula

when you’re short on time and needs to maximize full-body strength.


Staying in the gym all day performing muscle isolation exercises like biceps curl, leg extensions, and triceps kickbacks

doesn’t make sense when you can get stronger, faster and burn more calories in less time with full body workout


Full Body Workout no equipment are effective and the best approach to an enhanced fitness level. The

recommended exercises in this article are geared towards aiding you to shed fat fast, get abs, train your arms, tone

legs, build muscles and promise you to be more functionally fit like athletes. As the title suggests, it involves a

head-to-toe workout routine that boosts metabolism and burns calories faster than any other workout routines, all

at once.


With this 10 Full Body Workout no equipment at home, you’re guaranteed of cardio-respiratory fitness, improved major muscle groups & increased metabolism

Here are the ten winning combined Full Body Workout no equipment that will get you more bang for your buck …


10 Full Body Workout

1.     Squats

The squat is a strong Full Body Workout no equipment that will give you a strong, powerful lower body. The squat

exercise targets the thighs (quadriceps and hamstrings) and the glutes. Here’s how to squat with proper form, using

a barbell.


How to perform squats

  • Stand with the bar on your upper back, and your feet shoulder-width apart.
  • Squat down by pushing your knees to the sides while moving hips back.
  • Break parallel by squatting down until your hips are lower than your knees.
  • Squat back up while keeping your knees out and chest up.
  • Stand with your hips and knees locked at the top.
  • Do three sets of 12.


  • Squats like true compound exercises are incredible fat burners and they can work to keep you fit and trim.
  • Also, Squats develop a strong core and enhanced musculature on your legs which gives added mobility and flexibility.
  • Squats tone your whole body and your butt too.

2.     Push-ups

After squats have fired up your lower body, jump down to perform some upper body push-ups. Push-ups are a great

way to build upper body strength and can strengthen your lower back and core.


How to do push-ups

  • Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders.
  • Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can. Your elbows should be at about a 45-degree angle to your torso.
  • Push back up to start.


  • It increases functional strength through full body activation.
  • It enhances your cardiovascular system.
  • Increases whole body muscle definition.




3.     Lunges

Lunges will help you develop lower-body strength and endurance. A lunge is a single-le bodyweight exercise that

works your hips, glutes, quads, hamstrings, core and inner thigh muscles.

How to do lunges

  • Stand tall with feet hip-width apart. Engage core
  • Take a big step forward with the right leg and start to shift weight forward so heel hits the floor first.
  • Lower body until right thigh is parallel to the floor and right shin is vertical. If mobility allows, lightly tap left knee to the ground while keeping weight in right heel.
  • Press into right heel to drive back up to starting position.
  • Repeat on the other side.


  • Stretches muscles for health and vitality.
  • Improves body posture.
  • Prevents lower back injuries.

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4.     Jumping jacks

Jumping jacks are an efficient total-body workout that you can perform anywhere. It works on the calves, quads,

glutes, upper back, etc

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How to do Jumping Jacks

  • Stand with your feet together and your arms at your sides.
  • In one motion, jump your feet out to each side and raise your arms above your head.
  • Immediately reverse the motion to return to the starting position.

Benefits of Jumping Jack

  • Jumping jack works your whole body due to the high energy and full body movements required to perform it.
  • It burns lots of calories.
  • It improves coordination and motor skills.

With this 10 Full Body Workout no equipment at home, you’re guaranteed of cardio-respiratory fitness, improved major muscle groups & increased metabolism

5.     Hip ups

Hip ups work on the abs and shoulders, hips, etc. hip ups are the ultimate glute strengthening exercises that help

restructure the glutes, making your butt rounder, firmer, and stronger.

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How to do Hip Ups

  • Raise your hips off the floor, so your body forms a straight line from your head through to your heel.
  • Lift your hips as high as possible while keeping them stacked.
  • Slowly lower your hips down to the starting position.


  • Improves glute muscle power.
  • Strengthens the lower back and leg muscles.
  • Refines leg, ankle, knee, pelvis, and hip movements.


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6.     Burpees

Burpees or squat thrust is a full body workout used in strength training and as an aerobic exercise.

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How to do Burpees

  • Stand with your feet shoulder-width apart, arms by your sides.
  • Bend your knees and reach forward.
  • Kick your legs back so that your body forms a straight line from your head to your toes.
  • Immediately jump your head forward and stand back up.


  • This full body workout is great for body conditioning.
  • The burpee is a full body strength training that can make you stronger.
  • Burpees improve body posture.


7.     Plank

Get your blood flowing and your heart rate up with the plank workout. This full body workout is an excellent way to

build stronger abs and protect your lower back at the same time.

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How to do Plank

  • Get into a push-up position and then lower yourself down onto your forearms.
  • You’ll ensure that your body is straight.
  • Try to prevent your stomach from dipping or your butt from raising up.
  • Take as much time as you need to reach a cumulative goal of two minutes.


  • Planks work your entire body.
  • It improves core definition and performance.
  • It boosts overall metabolism.


8.     Reverse Woodchop

Reverse woodchop is a fantastic functional core exercise. It works your abs and obliques.

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How to do Woodchop

  • Stand with feet wider than hip-width apart, one dumbbell in both hands. Lower the weight toward your left foot and bend your knees.
  • Stand as you rotate your torso to the right and lift your right heel, bringing the weight across your body diagonally.
  • Reverse the motion to return to the starting position.
  • Do 15 reps, then repeat on the opposite side.


  • It improves overall body performance.
  • Prevents lower back injuries.
  • Saves time while cultivating a strong body.


9.     High Knees

In this full body workout, you mimic running while standing at a fixed point. Raise your knees as high as you can and

try staying on your toes throughout the exercise.

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How to do High knees

  • Stand with your feet hip-width apart.
  • Lift up your left knee to your chest.
  • Switch to lift your right knee to your chest.
  • Continue the movement, alternating legs and moving at a sprinting or running pace.


  • High knees will boost your resting metabolism.
  • It strengthens hip flexors, leg muscles, and cores.
  • Doing high knees constantly will make you a better runner.


10.     Mountain climbers

Mountain climbers are killer exercises that get your heart rate up fast while also firing nearly every muscle in the


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How to do mountain climbers

  • Get into a plank position.
  • Your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment.
  • Pull your right knee into your chest as far as you can.
  • Switch by pulling that knee out and bringing the other knee in.
  • Keeping your hips down, run your knees in and out as far and as fast as you can.
  • Alternate


  • This workout is great for building cardio endurance, core strength, and agility.
  • It works for several different muscle groups all at once.
  • Increases metabolism



Full Body Workout no equipment program is an effective workout routine that saves time and stress all at once.  It is

the best fitness program to embark on. Trust me, you’ll never regret you did.



With this 10 Full Body Workout no equipment at home, you’re guaranteed of cardio-respiratory fitness, improved major muscle groups & increased metabolism


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