Full-Body Workout at Home With No Equipment
Introduction
Want to get fit but don’t have access to a gym or equipment? You’re not alone. The good news is you don’t need fancy gear or a lot of space to stay active. This full-body workout at home with no equipment is perfect for beginners and anyone looking for a quick and effective way to move their body.
Whether you’re working from home, short on time, or easing back into exercise, this bodyweight routine can boost your strength, mobility, and confidence, right from your living room.
🔁 The Full-Body Routine (Repeat 2–3 Rounds)
1. 10 Bodyweight Squats
- Works: Legs, glutes, and core
- How: Stand tall, feet shoulder-width apart. Lower down like you’re sitting on a chair, then push through your heels to return to standing.
- Modification: Use a chair behind you for support if needed.
2. 10 Push-Ups (or Wall Push-Ups)
- Works: Chest, arms, and shoulders
- How: Place hands shoulder-width apart. Keep your body in a straight line. Lower your chest to the ground (or wall) and push back up.
- Beginners: Start on your knees or use a wall.
3. 20-Second Plank
- Works: Core and posture muscles
- How: Elbows under shoulders, body in a straight line, belly button pulled in.
- Tip: Start with 10 seconds if needed and build up.
4. 10 Glute Bridges
- Works: Glutes and lower back
- How: Lie on your back, knees bent, feet flat. Lift your hips, squeeze your glutes at the top, then lower.
5. 20 Marching Steps
- Works: Cardiovascular system, core, and coordination
- How: Stand tall, lift knees high one at a time. Swing arms to add intensity.
✅ Wrap-Up
- Stretch your arms, legs, and back for 2–3 minutes.
- Drink water and take deep breaths.
- Aim to do this 2–4 times a week to build strength and stamina.
💬 Remember: You’re stronger than you think. Start small, stay consistent, and celebrate your wins, no matter how small.
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Benefits of Planking (Verywell Fit)
