Full Body Workout at Home Without Equipment

💪 Introduction

No gym? No problem. You don’t need fancy machines or weights to get in shape. This full-body workout targets every major muscle group using just your body weight. It’s perfect for beginners, busy professionals, or anyone who wants to train at home.

🔥 Benefits of Bodyweight Training

• Zero equipment needed

• Improves strength, mobility & flexibility

• Boosts metabolism & endurance

• Saves time and money

📅 Full Body Workout Routine (20–30 Minutes)

🔄 Warm-up (5 Minutes)

• Jumping jacks – 30 seconds

• Arm circles – 20 seconds forward + 20 backward

• Leg swings – 10 each leg

• Neck rolls – 10 seconds each side

• High knees – 30 seconds

🏋️ Main Workout (Repeat 3 Rounds)

Rest 60 seconds between each round

😌 Cool Down & Stretch (5 Minutes)

• Downward Dog – 30 sec

• Child’s Pose – 30 sec

• Seated Forward Fold – 30 sec

• Cat-Cow Stretch – 1 min

• Shoulder Stretch – 30 sec per arm

🧠 Pro Tips:

• Breathe out on effort, inhale on release

• Focus on controlled movement — not speed

• Do this workout 3–4 times a week for best results

• Combine with a clean diet for fat loss

👤 Suitable For:

• Students and office-goers

• Working professionals

• Beginners starting fitness journey

• Moms or homemakers looking to get active

📈 Real Results You Can Expect:

• Improved posture and flexibility

• Toned muscles

• Better stamina and energy

• 2–4 kg fat loss in 4 weeks (with good diet)