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Here is a simple full body workout you can do at home with no equipment. The goal is to move your body in a way that feels good and fits into a busy schedule. The plan has nine basic exercises that work different muscle groups, giving you a complete routine in a short amount of time.
I am not a certified trainer or a dietitian. If you are new to exercise, pregnant, or have an injury, please check with a doctor before you start. The plan you can keep on a Wednesday beats the perfect plan you drop on Thursday.
1. Jumping Jacks (3 x 30 sec)
Start standing with your feet together and your arms at your sides. Jump your feet out to the sides while raising your arms overhead. Jump back to the starting position. Keep a steady rhythm. For an easier version, do step-jacks. Instead of jumping, step one foot out to the side at a time while your arms move. Land softly on the balls of your feet to protect your joints.
2. Bodyweight Squats (3 x 12)
Stand with your feet shoulder width apart. Lower your hips back and down as if sitting in a chair. Go as low as you can comfortably. Push through your heels to return to the start. For beginners, practice by only going down halfway. This helps you build strength and control. Keep your chest up and your back straight throughout the movement. Do not let your knees go past your toes.
3. Push-ups (3 x 10)
Start in a plank position with your hands under your shoulders. Lower your body until your chest nearly touches the floor. Push back up to the starting position. Keep your body in a straight line from head to heels. For an easier version, do the push-ups with your knees on the floor. This reduces the amount of body weight you have to lift. Your core should be tight to prevent your hips from sagging.
4. Glute Bridges (3 x 15)
Lie on your back with your knees bent and feet flat on the floor, hip width apart. Place your arms by your sides. Lift your hips toward the ceiling until your body forms a straight line from your shoulders to your knees. Hold for a moment, then lower back down. For a beginner version, reduce the height you lift your hips. Focus on squeezing your glutes at the top of the movement.
5. Plank (3 x 30 sec)
Place your forearms on the floor with your elbows directly under your shoulders. Extend your legs back, resting on your toes. Your body should form a straight line from your head to your heels. Hold this position. To make it easier, you can perform the plank with your knees on the ground. This reduces the strain on your core while you build strength. Do not let your hips sag toward the floor.
6. Supermans (3 x 12)
Lie on your stomach with your arms and legs extended. At the same time, lift your arms, chest, and legs off the floor. Keep your head in a neutral position by looking at the floor. Hold for a second, then gently lower back down. For an easier version, lift only your upper body, or lift only your legs. You can also try lifting your right arm and left leg, then switching.
7. Alternating Lunges (3 x 10 per leg)
Stand with your feet together. Step one foot forward and lower your hips until both knees are bent at a 90 degree angle. Your front knee should be directly above your ankle. Push off your front foot to return to the start. Repeat with the other leg. For a simpler version, do stationary lunges while holding onto a wall or chair for balance. Keep your torso upright throughout the movement.
8. Bird Dog (3 x 10 per side)
Start on all fours with your hands under your shoulders and your knees under your hips. Extend your right arm straight forward and your left leg straight back at the same time. Keep your back flat and your hips level. Hold for a moment, then return to the start. Repeat on the other side. A simpler version is to extend only an arm or only a leg at a time. This helps with balance.
9. Cat-Cow Stretch (1 min)
Begin on your hands and knees. As you inhale, drop your belly and look up, arching your back into the cow pose. As you exhale, round your spine up toward the ceiling and tuck your chin to your chest into the cat pose. Continue flowing between the two poses for one minute. An easier version is to simply move more slowly and with a smaller range of motion. Link your breath to the movement.
How to do the plan
To do this workout, complete all the sets for one exercise before moving to the next. For example, do one set of squats, rest for 30 to 60 seconds, then do your next set. Once you finish all three sets of squats, move on to push-ups. Go through all nine exercises this way. The whole routine should take about 30 minutes.
Safety first
- Find a clear space to move without bumping into furniture.
- Wear clothes that do not restrict your movement.
- Use a yoga mat or a soft rug for floor exercises.
- Listen to your body and stop if you feel sharp pain.
- Keep a water bottle nearby to stay hydrated.
FAQ
How long does this workout take?
It takes about 30 minutes to complete, including short rests between sets. It is designed to be a quick and effective routine for busy days.
Do I need any equipment?
No, this is a no-equipment workout. You only need your own body weight and a mat or a soft surface for the floor exercises.
How many times a week should I do this?
You could do this workout two or three times a week on non-consecutive days. It is important to give your body time to rest between sessions.
