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Full Body – No Equipment Home Workout

A home workout without any equipment or weights can be as effective as a gym workout. A full-body workout engages all your muscle groups and improves strength.

A person performing a home workout

Sometimes, you do not feel like hitting the gym or lifting weights but still want to sweat out some of the energy built inside you. You can do strength training and cardio without any equipment at your home, workplace, or wherever you are. This 20-minute home workout will work all your body parts, building your strength, stamina, improving blood circulation, and uplifting your mood. Let’s jump into it.


You can warm up your muscles by stretching or performing a few reps of some of the exercises given below. Warming up helps you get active, loosens up your muscles, and improves blood circulation, making the exercises more effective. Warm yourself up for three minutes before your main routine.

Pendulum Lunge

Stand straight with your arms hanging by your sides. Bend both the knees and lift and move your left leg back about two feet to land it on your toes with your heel raised off the ground. This should create two 90-degree angles with your legs. Keep your glutes engaged and your back and chest straight. Push through the heel of your right foot to lift up your left leg and move it two feet forward this time. The heel of your left foot should be raised off the ground now. Push through the heel of your right foot and keep repeating the movement for 60 seconds. Lead with your right leg to perform the exercise for another 60 seconds.

Jumping Jacks

Stand straight with your arms hanging by your side. Jump as high as you can, raising your arms to clap over your head and jumping your feet apart, wider than hip-width. Jump up again to bring your hands and feet back to the starting position. Repeat the movement as fast as you can for 60 seconds.

Rest for 60 seconds.

Twisting Mountain Climber

Start by laying flat on the ground with your back facing upwards. Raise yourself up with your palms on the floor and shoulder-width apart. Keep your shoulders directly above your palms. Your legs should be extended backward, and your glutes, back, and core should be engaged. Bring your left knee forward to touch your right elbow and return to the starting position. Do the same movement with your left leg before returning to the starting position. Keep alternating sides and continue the movement for 60 seconds.

Shoulder Circles

Stand up straight with your arms hanging by your sides. Raise your shoulders up and keep circling them backward for 60 seconds. Change directions, circling them forward for another 60 seconds.

Rest for 60 seconds.


Stand straight with your arms hanging by your sides. Lunge forward, bending your knees to place your arms on the floor, shoulder-width apart, and extend your legs straight behind you. You should now be in a push-up position. Make sure your chest touches the ground, keeping your glutes engaged and back straight. Now jump back up to the starting position, extending your arms upwards. Perform the whole movement without breaks. Do it for 60 seconds.

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Rest for 60 seconds before repeating all the exercises but this time, without any breaks.

This full-body workout can be easy for some and not manageable for others. You can extend and lessen the duration of the exercises and rest according to personalize the workout to match your ability.

Riley Brown
Written By

Riley is a lifestyle and entertainment writer living in San Diego. He received his bachelor's degree in Journalism and Multimedia from the University of Oregon. His work has been featured in many finance and lifestyle publications throughout the US. When he is not writing, Riley enjoys reading and hanging out at the beach with his dog, Miles.


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