10 No Equipment Home Workouts for a Full Body Burn

10 No Equipment Home Workouts for a Full Body Burn staying fit doesn’t have to require expensive gym memberships or a pile of equipment cluttering up your living room. With the right exercises, you can achieve an effective no equipment home workout that targets every muscle group and gets your heart pumping. Whether you’re looking to tone up, increase flexibility, or simply get in a quick calorie burn, there are plenty of workouts that will help you achieve your goals. The best part? All you need is your body and a little bit of space!

In this guide, you’ll find 10 no equipment home workout routines designed to give you a full-body burn. These exercises are perfect for any fitness level, whether you’re just starting out or you’re looking to spice up your usual routine. No weights, no machines—just your body moving in sync with the rhythm of your goals.

1. Jumping Jacks: The Classic Full-Body Warm-up

Jumping jacks are a timeless exercise that you can’t go wrong with. This dynamic movement works your arms, legs, and core, providing a solid cardio foundation for your workout. It’s an excellent exercise to elevate your heart rate and get your blood pumping.

How to Do It:

• Stand with your feet together and arms at your sides.
• Jump up, spreading your legs wide while simultaneously raising your arms overhead.
• Quickly return to the starting position by jumping your legs back together and lowering your arms to your sides.
• Repeat for 30 seconds to 1 minute, maintaining a steady pace.

Jumping Jacks are perfect for any no equipment home workout, as they require no special equipment and can be modified to suit your fitness level.

2. Push-Ups: Build Upper Body Strength

Push-ups are an excellent bodyweight exercise for developing upper body strength, particularly targeting the chest, shoulders, and triceps. They also engage your core for stability, making them an essential part of any no equipment home workout.

How to Do It:

• Begin in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
• Lower your body by bending your elbows until your chest almost touches the floor.
• Push through your palms to return to the starting position.
• Aim for 3 sets of 10–15 reps. Modify by performing knee push-ups if needed.

Push-ups are versatile and can be performed at various intensity levels, making them a staple in any full-body routine.

3. Squats: The Leg-Builder

Squats are often hailed as the king of lower body exercises, engaging the quadriceps, hamstrings, glutes, and calves. They’re simple, effective, and don’t require any equipment to execute properly. Incorporating squats into a no equipment home workout routine will ensure you build strength in your legs and glutes.

How to Do It:

• Stand with your feet shoulder-width apart, toes pointing slightly outward.
• Push your hips back as if you’re sitting down into a chair, lowering your body until your thighs are parallel to the ground (or as low as you can go).
• Press through your heels to return to standing.
• Perform 3 sets of 15–20 reps for a solid lower-body burn.

For an added challenge, you can try jump squats or single-leg squats. These variations further engage your core and increase the intensity of the movement.

4. Plank: Core Strength and Stability

Planks are the ultimate core exercise. Not only do they engage your abdominal muscles, but they also target the shoulders, arms, and back, making them a fantastic addition to any no equipment home workout.

How to Do It:

• Start in a forearm plank position, ensuring your elbows are directly under your shoulders.
• Keep your body in a straight line from head to heels, engaging your core to prevent your hips from sagging.
• Hold this position for as long as possible, aiming for 30–60 seconds in each set.
• Repeat 3 times for maximum benefit.

If the standard plank feels too easy, try side planks or plank variations, such as plank leg lifts, to engage different muscle groups and increase difficulty.

5. Mountain Climbers: Full Body & Cardio Blast

Mountain climbers are a fantastic no equipment home workout exercise that provides a full-body burn. This high-intensity move works your arms, shoulders, chest, abs, and legs while getting your heart rate up. It’s a great exercise to incorporate into your routine for both strength and cardiovascular conditioning.

How to Do It:

• Start in a high plank position, keeping your hands under your shoulders and your body in a straight line.
• Quickly drive one knee toward your chest while keeping your core engaged.
• Alternate legs rapidly, as if you’re “climbing” a mountain.
• Continue for 30 seconds to 1 minute, maintaining a fast pace.

Mountain climbers are perfect for working multiple muscle groups at once while boosting your cardiovascular endurance.

6. Glute Bridges: Target Your Glutes & Hamstrings

Glute bridges are an excellent exercise for isolating the glutes, hamstrings, and lower back muscles. If you’re looking to sculpt and strengthen your posterior chain, this move is an essential part of your no equipment home workout routine.

How to Do It:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Place your arms at your sides with your palms facing down.
• Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top.
• Lower your hips back to the floor with control.
• Perform 3 sets of 15–20 reps.

To increase difficulty, try single-leg glute bridges, which require more balance and engage the glutes even more effectively.

7. Bicycle Crunches: Sculpt Your Core

Bicycle crunches are an amazing exercise for targeting the entire core, including the obliques, rectus abdominis, and transverse abdominis. They provide a more dynamic twist on traditional crunches, engaging multiple areas of your abdominal muscles simultaneously.

How to Do It:

• Lie on your back with your hands behind your head and knees bent at 90 degrees.
• Lift your shoulders off the ground as you bring your right elbow toward your left knee.
• Straighten your right leg while twisting your torso to the left.
• Alternate sides in a pedaling motion, touching your opposite elbow to each knee.
• Aim for 3 sets of 20–30 reps.

Bicycle crunches are a must-have in any no equipment home workout for anyone serious about developing core strength and toning the abdominal area.

8. Lunges: The Lower Body Power Move

Lunges are a powerful movement that engages the quads, hamstrings, and glutes. This dynamic exercise also helps improve balance and coordination, making it an excellent choice for a no equipment home workout routine.

How to Do It:

• Stand tall with your feet hip-width apart.
• Step forward with your right foot, lowering your body until both knees are bent at 90-degree angles.
• Push through the heel of your right foot to return to the starting position.
• Repeat on the other side.
• Perform 3 sets of 12–15 reps per leg.

You can also add variations like jumping lunges or reverse lunges to increase the intensity and challenge your muscles further.

9. High Knees: Cardio & Core Engagement

High knees are another excellent exercise to add to any no equipment home workout. This exercise is a fantastic cardio booster while simultaneously working your abs, quads, and hip flexors. If you’re short on time and need to get your heart rate up quickly, high knees are the answer.

How to Do It:

• Stand tall with your feet hip-width apart.
• Drive one knee toward your chest while simultaneously bringing the opposite arm forward.
• Quickly alternate legs and arms, maintaining a brisk pace.
• Continue for 30 seconds to 1 minute, aiming for maximum speed.

This exercise can be done anywhere, making it an ideal move to sneak into a busy day when you need an energy boost.

10. Burpees: Full Body Explosion

Burpees are the ultimate full-body workout. They engage nearly every muscle group in the body and provide an intense cardiovascular challenge. Though they can be tough, burpees deliver incredible results, making them a must-have in any no equipment home workout.

How to Do It:

• Start in a standing position with your feet shoulder-width apart.
• Drop down into a squat position, placing your hands on the floor.
• Jump your feet back into a plank position, perform a push-up (optional), then jump your feet forward again.
• Explode upward into a jump, reaching for the sky.
• Perform 10–15 reps per set.

Burpees combine strength, endurance, and coordination, making them an essential movement for a total body workout.

A no equipment home workout doesn’t need to be complicated to be effective. With these 10 exercises, you can get a full-body burn that targets every major muscle group. Whether you’re looking to tone up, increase strength, or burn fat, these moves can help you reach your fitness goals. As you progress, feel free to modify these exercises to suit your level and increase the intensity. The best part? You don’t need fancy equipment—just your body, a little space, and the motivation to move!