15 Best Full Body Exercises at Home Without Equipment

Strength training exercises that use your own body weight as resistance, as well as yoga poses, are excellent ways to exercise at home without using any equipment.

The use of bodyweight workouts at home can help increase cardiovascular fitness, regulate fat mass, and build muscular mass and strength.

You may find a place in any room and begin working out immediately if you’re short on time or don’t like coming to the gym.

This page describes bodyweight exercises that can be scaled for beginners, intermediates, and experts. Proceed at the point at which you feel prepared to begin.

15 Best Full-Body Exercises at Home Without Equipment

Bridge

• Start with supine lying.
• While lying on your back, keep your arms out by your sides, bend your knees, and place your feet flat on the floor.
• Lift your butt off the ground until your hips are fully extended, compressing your glutes at the top as you push with your feet and build core strength.
• Hold for 5 seconds.
• After that, return to the starting position gently and repeat.

Chair squat

• Start in a standing position.
• Place your feet shoulder-width apart, with your toes slightly out in front of the chair.
• Bend your knees, hinge at the hips, and then lower yourself back and down until your butt touches the chair.
• Extend your arms in front of you.
• Push up through your heels and then return to the starting position.

Stationary lunge

• Stand with your right leg out in front of you.
• Make sure your right foot is flat on the ground and your left foot is up on its toes.
• Bend your knees to stop your lunge when your right thigh is parallel to the floor.
• Push up through your right foot to get back to the starting position.
• Change legs once you’ve performed the necessary number of repetitions.

Plank to Downward Dog

• Start in the prone position.
• A high plank stance is achieved by placing your hands stacked beneath your shoulders and your feet close together.
• Keeping your hands and feet steady and your core firm, push your hips up and back into the Downward Dog position. Your body should form a triangular shape with the ground.
• Keep your neck in a neutral position. Be sure to keep your eyes on your feet.
• Hold here for a time, then return to the plank.
• Repeat.

Straight-leg donkey kick

• Start in a kneeling position.
• Put your hands beneath your shoulders and your knees beneath your hips to form a crouch.
• Keeping your back and leg straight, push your right foot out to the hypothetical wall behind you.
• Maintain a flexed foot with the toes pointing down throughout. Ensure that your hips and floor are square. Squeeze your buttocks at the top.
• Return to your previous position.
• Keep going until you’ve completed the required number of repetitions.
• Repeat with the opposite leg.

Bird Dog

• Take a kneeling position, placing your hands just below your shoulders and your knees under your hips.
• While maintaining a neutral neck and hips square to the floor, simultaneously extend your left arm and right leg. Here, take a two-second rest.
• Return to your previous position.
• Repeat with your right arm and left leg.

Side-lying hip abduction

• Start with side side-lying position.
• Lying on your left side, support your head with your left hand while placing your right hand in front of your upper body.
• Maintaining a straight posture and moving your hips forward, place the right leg over the left.
• Lift your right leg while maintaining the same posture.
• Hold for 5 seconds.
• After that, return to your starting point.
• Change to the other side once you’ve performed the necessary number of repetitions.

Bicycle crunch

• Lying on your back, arrange your legs in a tabletop position.
• Bring your hands under your head and bend your elbows.
• You can straighten your right leg by bringing your right elbow to your left knee and crunching up.
• Give up the crunch a bit.
• Bend and straighten your right leg, then bring your left elbow close to your right knee.
• Keep going until you’ve completed the required number of repetitions.

Arm circles

• Start in a standing position.
• Make ten forward and ten backward circles with your arms after extending them as far out to the sides as your shoulders.
• Make sure you repeat this ten times.

Shoulder taps

• The plank position is achieved by placing your shoulders over your wrists.
• Spread out your fingers.
• Move your weight to your left hand and draw your navel in towards your spine as you lift your right hand and tap your left shoulder.
• Next, put the right hand down and use the left to tap the right shoulder.
• Continue alternating and perform 10 reps on each side.

High knees

• Begin by standing.
• Move your thighs to your abdominal level and make a walking motion right there.
• Keep your abdominal muscles in place and move softly for a minute.

Jumping jack

• While standing, extend your arms straight out from your shoulders.
• After that, clap your hands above your head and jump with your legs shoulder-width apart.
• Do this movement for a minute.

Inchworm walkout

• Stand up and bend till your hands touch the mat or floor in front of your feet.
• Move both hands slowly forward until your body is in a push-up position, then backward until you are standing again.
• Do this for a minute.

Sit-up

• Position yourself in a supine position, bend your knees slightly, and place your hands behind your head. 
• After that, raise your upper body till it is standing.
• Continue this movement for 1 minute.

Superman

• Stretch your arms and legs out while lying on your stomach.
• Raise your arms and legs as high as they will go while keeping your neck neutral by using your back and core muscles.
• Keep your knees straight and raise your thighs.
• Slowly return to the starting position after pausing for one second at the top.

FAQs

Referance

• Davis, N. (2025, May 1). 30 moves to make the most of your At-Home workout. Healthline. https://www.healthline.com/health/fitness-exercise/at-home-workouts#intermediate-routine
• How to get a full-body workout at home without any equipment. (2024, October 31). TODAY.com. https://www.today.com/health/strength-training-exercises-your-home-workout-no-gym-needed-t192702
• PRODIA. (2025, October 8). 12 Full body workout at home, no equipment needed. https://prodiadigital.com/en/articles/full-body-workout-at-home