Have you ever found yourself wanting to work out, but lacking the equipment or space to do so?

Maybe you were traveling or just didn’t have the time to go to the gym.

Well, fear not because I’ve got you covered.

In this post, I’m sharing a complete full body workout routine that can be done anywhere and without any equipment. That’s right, no need for expensive gym memberships or bulky weights.

So whether you’re traveling, short on time, or just prefer working out at home, keep reading to discover how you can continue working toward your health and fitness goals without any special tools or setup.

Let’s get started!

Warm-up

The warm-up can be anything you’d like that will warm your body up.

You can jog in place, do jumping jacks, do some sun salutations, or even put on some music and dance. The goal is to get your heart rate up (but not to the point where you’re out of breath).

Do whatever warm-up you choose for 3-5 minutes and then you’re ready to start.

Full Body Workout Routine

There are several ways you can approach the following workout routine. This will depend on the time you have and whether you want this to be more cardio or strength focused.

You can:

• do it all in a circuit for 3 to 5 circuits
• 3-5 circuits with 45 seconds to 1 minute per each exercise with 15 second breaks between each exercise
• do 3-5 sets of each exercise before moving on to the next one

The length of breaks between each exercise depends on you, but should be somewhere between 15 seconds to a minute. The breaks between each set can be up to 2 minutes.

The shorter the breaks, the more taxing this will be for your body, which can be a good thing depending on your fitness level and goals.

Having said that, longer breaks are not a bad thing, as they often allow for more reps while maintaining proper form.

The workout

1. Single leg step ups – 10 reps (3-5 sets)
2. Squat – 10-20 reps (3-5 sets)
3. Front kick throughs – 10 (5 each leg) reps (3-5 sets)
4. Push-up – 10 reps (3-5 sets)
5. Bear crawl with shoulder taps – 10 (5 each arm) reps (3-5 sets)
6. Triceps dips (on chair or couch) – 10 reps (3-5 sets)
7. High to low plank – 10 (5 each arm) reps (3-5 sets)

Single leg step ups

Watch the video below with instructions for proper form.

Squat

You can do a regular squat

or if you’d like a challenge try the jump squat

another variation you can try is the sumo squat

For variety, you can do each set with a different variation.

Front kick throughs

Do your best, but if this will be your first time doing these, they may feel awkward at first.

Push-up

or if a full push-up variation is too much, try them on your knees:

Bear crawl with shoulder taps

During this exercise, make sure you’re bracing your core.

Triceps dips (on chair or couch)

Make sure your elbows don’t spread out to the sides.

High to low plank

If the full plank position becomes too difficult, you can always do it on your knees. But remember to keep your core engaged.

Tips

• The amount of reps is just a suggestion, you can always do more or less.
• Try do each exercise with proper form. Proper form beats speed any day.
• Go at your own pace and give yourself grace if anything feels difficult.
• If you need a shorter routine, you can do the first 4 exercises in a circuit.
• You can do this routine 2-3 times a week (and honestly, more if you wanted).

Cool-down

Tripod extension

Slow full mountain climbers

Kneeling hamstring bow to hip flexor

Child’s pose to upward dog

And we’re done!

Remember: It’s important to consult with a healthcare professional before starting a new workout routine.

Conclusion

Getting fit and staying in shape doesn’t have to be complicated or require expensive equipment. With this complete full body workout routine, you can get your heart pumping and muscles working anywhere at any time.

Whether you’re at home, in a hotel room, or even outside, these exercises are accessible for everyone.

These exercises target all major muscle groups and can be adjusted to fit your fitness level.

Remember to listen to your body and start with modifications if needed, and take breaks when needed.

Stay consistent and push yourself a little more each time, and you’ll see significant improvements in your overall fitness level without the need for any equipment.

So let’s ditch the excuses and start building a healthier, stronger version of ourselves today!

Say goodbye to excuses and hello to a healthier, stronger you!

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