Full body workouts without weights

27 Full Body Workouts Without Equipment. Follow These Bodyweight Workouts at Home, Outdoor or On The Road. Get FITter, Get Challenged, Get Results. Join Me!

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27 Full Body Workouts Without Weights

In the following article, I will share with you 27 full body workouts without weights. All workouts are presented with videos. And below each one of these, you will find a brief description of the sesion.

 Follow these workouts at home, outdoor or while you travel.  The following videos are only full body workouts without weights. 

The required training level is an intermediate one for most of the sessions. However, there are 4 beginner full body workouts that I've prepared for you (just in case you're a beginner). 

Now if you allow me, let's begin! 


Full Body Workout 1

The Best 15 Minute Workout For Men (Full Body Activation)

Set the interval timer to 20 seconds work / 10 seconds rest. 

Do 3 rounds of the following exercises: 

Bear crawl to jump squat

1-2 step push up 

side to side high knee to speed burpee 

Jumping lunge with a step 

Jack plank 

Skater jumps

Circle speed burpee

Dynamic side lunge

Low rotation chop 

Rest between rounds: 60 seconds





Full Body Workout 2


30 Minute HIIT Workout For Men (Full Body Routine)

Set the interval timer to 20 seconds work / 10 seconds rest. 

Do 6 full rounds of the following bodyweight exercises: 

1. Ground Lunge

2. Knee tap push up 

3. Low jumping lunge 

4. Jack push up (Legs only) 

5. Speed burpee 

6. Jack plank 

7. Kick Ins 

Rest between rounds: 90 seconds. 

Training level: intermediate 

Workout duration: 30 minutes without warming up time. 



Full Body Workout 3

The Ultimate 10 Minute HIIT Workout For Men

Do 2 rounds of the following exercises: 

Ground Lunge 

T Push Up 

Drop Split Squat

Knee Tap Push Up 

Side Lunge to Jump Squat Combo

Jack Push Up 

Circle Speed Burpee

Arm Reach Plank

Work: 20 seconds / Rest: 10 seconds

Rest between rounds: 90 seconds

Workout Level: Intermediate



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Full Body Workout 4

18 Minute HIT Training Full Body Workout (Follow Along Video!)

Do 4 rounds of the following exercises:

Bear crawl to jump squat

Push up to ankle tap

Low jumping lunge

Jack push up

Knee to elbow plank

30 seconds work, 10 seconds rest for all of the bodyweight exercises above.

Rest between rounds: 90 seconds

Total workout time: 20 minutes.

Workout training level: Intermediate


Full Body Workout 5

20 Minute Full Body at Home Workout (No Equipment)

Set the interval timer to 20/10 seconds work/rest. 

Do 5 full rounds of the following bodyweight exercises: 

1. T Push Up 

2. Speed Burpee to Jumping Lunge 

3. Grappler Push Up 

4. Skater Jump 

5. Side Kick Outs

20 seconds work for each exercises, 10 seconds rest between. Once you move through all of your 5 exercises, make sure to get a sufficient rest before you jump into the next round. 

90 seconds rest between rounds.

Total workout time: 20 minutes.


Full Body Workout 6

15 Minute HIIT Workout (Full Bodyweight Routine)

Set the interval timer to 30/10 seconds work/rest. 

Do 3 full rounds of the following bodyweight exercises: 

1. Walk around to hop 

2. Spiderman push up 

3. Sprinter step jump

4. Push up to ankle tap 

5. Sit Outs

30 seconds work for each exercises, 10 seconds rest between. Once you move through all of your 5 exercises, following this time frame, make sure to get a sufficient rest before you jump into the next round. 

90 seconds rest between rounds.

Total workout time: 15 minutes. 

Workout training level: Intermediate


Full Body Workout 7

26 Minute HIIT Workout Routine (Killer Full Body Session) 

Set the interval timer to 30/15 seconds work/rest. 

Do 4 full rounds of the following bodyweight exercises: 

1. 1,5 jumping lunge 

2. 1-2 step push up 

3. Speed burpee 

4. Side alternating lunge with a hop 

5. 5 kick outs to bottom up 

6. High knee sprint in place (if 30 seconds are too much, do the sprint for about 8-12 seconds and try to maintain a high tempo until the end of the interval). 

30 seconds work for each exercises, 15 seconds rest between. Once you move through all of your 6 exercises, following this time frame, make sure to get a sufficient rest before you jump into the next round. 

150 seconds rest between rounds (2 minutes and a half). 

Total workout time: 26 Minutes. 

Workout training level: Intermediate


Full Body Workout 8


16 Minute HIIT Full Body Workout For Men

Set the interval timer to 30 seconds work / 15 seconds rest.

Do 6 rounds of the following exercises:

1. 3 skater jumps to tuck jump combo

2. Broad jump to backward crawl 

3. Side crawl to sit out 

4. Low lunge rotation 

5. Crab toe touches (bottom ups)

Workout duration: 16 minutes. 

Rest between rounds: 90 seconds

Training Level: Intermediate 


Full Body Workout 9

20 Minute Full Body Outdoor Workout

Do 10 rounds of: 

1. 10 speed burpees

2. 50 meter sprint run 

Your rest is the time of walking slowly backward until reaching the start position. 

The end volume of your workout is 100 speed burpees and 10 sprints of 50 meters distance. 

A sufficient full body bodyweight workout volume that will target your whole body, help you work on your cardio, conditioning and fat loss as well. 


Full Body Workout 10


14 Minute Bodyweight Circuit Workout For Men

Do 4 rounds of the following exercises:

1. Circle Speed Burpee - 20 repetitions 

2. Explosive Push Up + 3-4 seconds Negative - 6 repetitions 

3. Around The World Plank to Push Up - 6 total repetitions (3 per side). 

4. Jumping Knee Twists - 10 repetitions 

No rest between exercises. 

Rest between rounds: 90 seconds. 

Workout duration: 14 minutes. 


Full Body Workout 11

Do 5 full rounds of: 

Push up sit through to jump squat - 5 repetitions 

Low jumping lunge - 20 repetitions 

1-2 step - 20 repetitions 

Rest between rounds: 90 seconds

No rest between exercises

Workout duration: 14 minutes


Full Body Workout 12

Do 5 rounds of the following exercises:

Hopping speed burpee - 10 repetitions 

Side lunge to jump squat - 10 repetitions

Sit outs - 12 repetitions

Rest between rounds: 90 seconds

No rest between movements


Full Body Workout 13, 14, 15 & 16

7 No Equipment Workouts For Men

Quick Full body workout without weights 1

Do 4 rounds of the following bodyweight exercises:

1. Half squat 4 seconds iso hold to reverse lunge - 14 totale repetitions. & reps per leg. Alternate both working legs. 

2. Hand Released Push Ups - 10 repetitions. 

3. Arm Reach Plank - 10 total repetitions. 5 reps per arm. Alternate both working arms.

No Rest Between Exercises. 

Rest Between Rounds: 120 seconds.


Quick Full body workout without weights 2

Do 4 rounds of the following bodyweight exercises:

1. The Grounding lunge - 20 total repetitions. 10 reps per leg. Alternate both legs.

2. Hand Released Push Ups - 10 repetitions. 

3. Skater jumps - 20 repetitions 

4. Bear crawl to crab crawl position switch - 30-45 seconds work

No Rest Between Exercises. 

Rest Between Rounds: 120 seconds.


Quick Full body workout without weights 3

Do 4 rounds of the following bodyweight exercises:

1. Speed Burpee - 10 repetitions

2. 1,5 Jumping Lunge - 14 total repetitions (7 per leg). 

3. 1,2 Step Push Up - 10 repetitions 

4. Tuck Jumps - 10 repetitions

No Rest Between Exercises. 

Rest Between Rounds: 120 seconds.


Quick Full body workout without weights 4

Do 4 rounds of the following bodyweight exercises:

1. Hindu Push Up - 10 repetitions

2. Tripod Extension - 10 repetitions (5 per side) 

3. The Breaker Push Up - 10 repetitions

No Rest Between Exercises.  

Rest Between Rounds: 120 seconds



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Full Body Workout 17, 18 & 19

7 No Equipment Workouts For Men

No Equipment Full Body Workout 1

Do 4 rounds of the following bodyweight exercises:

1. High knee sprint in place - 40 repetitions

2. 3 way push up - 9 repetitions

3. High knee sprint in place - 40 repetitions

4. 3 way push up - 9 repetitions

No Rest Between Exercises. 

Rest Between Rounds: 120 seconds.


No Equipment Full Body Workout 2

Do 4 rounds of the following bodyweight exercises:

1. Drop split squat - 14 alternating repetitions (7 per leg)

2. Low lunge rotation - 14 alternating repetitions (7 per leg) 

3. Explosive push up - 10 repetitions 

4. Jump squat with 3 seconds isometric hold - 10 repetitions 

No Rest Between Exercises. 

Rest Between Rounds: 120 seconds.


No Equipment Full Body Workout 3

Do 4 rounds of the following bodyweight exercises:

1. Jumping lunge with 3 seconds isometric hold - 14 total repetitions (7 per leg) 

2. Hindu push up - 10 repetitions 

3. Circle mountain climber - 50 repetitions 

No Rest Between Exercises. 

Rest Between Rounds: 120 seconds.



Full Body Workout 20, 21 & 22


3 Bodyweight Circuit Workouts For Fat Loss

Workout 1 

Do 3 rounds of the following exercises: :

1. Cross body jumping jack - 50 repetitions

2. Tripod Extension - 20 repetitions

3. Cross body jumping jack - 50 repetitions

4. Lunge runner (count the arm movement) - Left leg - 50 repetitions

5. Lunge runner right leg - 50 repetitions

6. Cross body jumping jack - 50 repetitions

Rest between rounds: 120 seconds 


Workout 2

Do 4 rounds of the following exercises:

1. Predator jump jack - 10 repetitions

2. Wounded bear crawl - left leg - 4 lengths 3 steps per length

3. Wounded bear crawl - right leg - 4 lengths 3 steps per length

4. Predator jump jack - 10 repetitions

5. Sprinter step - 16 repetitions (8 reps per leg)

6. 3 way push up - 15 repetitions

7. Predator jump jack - 10 repetitions

Rest between rounds: 120 seconds 


Workout 3

Do 6 rounds of the following exercises:

1. Speed burpee - 10 repetitions

2. Side crawl - 3 steps to 3 push ups - 4 total lengths 3.

Tuck jump - 10 repetitions

Rest between rounds: 120 seconds 


Full Body Workout 23

18 Minute Bodyweight Routine for Men

Do 5 rounds of:

1. Walking lunge with switch - 2 lengths, 6-8 steps per length (count only the steps not the switch)

2. Bear crawl to jump squat - you aim to hit 10 jump squats. That will make 10 bear crawls, forward and backward of 5-6 steps per length with 1 jumping squat at the end.

3. Crab toe taps - 20 total repetitions.

Rest between rounds: 90 seconds


Full Body Workout 24, 25, 26 & 27

4 Bodyweight Beginner Workouts (No Equipment)

Bodyweight Beginner Workout 1

Do 5 rounds of the following bodyweight exercises: 

  • Negative Push Ups – 8 repetitions with 4-5 seconds eccentric movement
  • Jumping Bodyweight Squat with 4 seconds isometric hold
  • Knee to same elbow alternating slow raise – 10 total repetitions (5 per leg)

No Rest Between Exercises. 

Rest Between Rounds: 120 seconds.

Bodyweight Beginner Workout 2

Do 5 rounds of the following bodyweight exercises: 

  • The Grounding Lunge – 20 total repetitions, 10 per side (alternate both legs)
  • Negative push ups – 8 repetitions with 3-4 seconds eccentric movement
  • Crab Toe Touches – 14 total repetitins, 7 per side

No Rest Between Exercises. 

Rest Between Rounds: 120 seconds.


Bodyweight Beginner Workout 3

Do 5 rounds of the following bodyweight exercises: 

  • Speed Burpees – 10 repetitions
  • Negative Push Ups – 8 repetitions with 3-4 seconds eccentric movement
  • Half squat iso hold to reverse lunge – 10 total repetitions (5 per leg)
  • Plank to push up – 10 repetitions (5 per arm)

No Rest Between Exercises. 

Rest Between Rounds: 120 seconds.


Bodyweight Beginner Workout 4

Do 5 rounds of the following bodyweight exercises: 

  • Negative Push Ups – 8 repetitions with 3-4 seconds eccentric movement
  • Forward to reverse lunge – 20 total repetitions (switch your legs on 10th repetition)
  • Circle Bear Crawl – 4 circles

No Rest Between Exercises. 

Rest Between Rounds: 120 seconds.


What Is The Best Workout Without Equipment?

Full body workouts without weights

The best workout without equipment is the one which will match your training level, goals and engage you an a mental level. In other words, the best workout without weights is the one which you can stick with (being consistent with) and that will deliver results for yourself. 

It's a false claim to state for a certain session that this one is "The Best". The best can be different for anyone. However, we can state here that the best workout without equipment for you will be the one which will be tailored your specific GOAL.

 

Full Body Workouts Without Weights For Beginners

Full body workouts without weights

In the videos above, and in particular, workouts: 24, 25, 26 and 27 are build specially for the beginner folks who want to lose weight and get in shape. These workouts will help you improve your strength, endurance, cardio and stamina. 

These full body workouts will push your body to adapt and change over time. In addition, you will burn lots of calories and if your diet is not full of junk food, you will definitely lose weight. But this will happen only if you are in a caloric deficit. Otherwise said, you will have to look up closer into your diet in order to achieve quick results. 


Is a Full Body Workout Better For Beginners?

For the beginners, the full body workouts without weights are a great option to begin with. The simple reason is that if you are a beginner, you will have to workout less frequently, this will help you create a discipline and start being consistent with your workouts. 

As a beginner, this is the most important factor that you have to work on. To find the sweet spot, of how many session to follow per week so you can manage to be consistent and change your body over time. 

Of course, there are other workouts that can be applied by the beginner. However, the full body workouts without weights will definitely do the work as a start. You will not make a mistake here. 


Which Is The Best Exercise For Whole Body?
Full body workouts without weights

The best exercise for whole body (without weights) is hard to be labeled. There are literally tens of bodyweight exercises that will target every muscle in your body. 

If there is one single movement that I can recommend you, this would be the CRAWLING. That's right. Crawling. 

Crawling is one of the most natural body movements that you can do anywhere. Sounds weirdy and probably not that fancy BUT if you apply it consistently to your bodyweight workouts, the benefits will be tremendous for you.

Here are just a few things that the crawling will help you with:

1. You will improve your posture
2. Build solid core strength
3. Learn how to use your limbs in not conventional angles
4. Get STRONG
5. Build up your Cardio and Conditioning
6. Get more endured
7. Improve coordination
8. Burn lots of calories (yeah, it's intense, if you use the right set/time protocol).
9. Have FUN while getting all of the above

Here is what you can try.

Set the timer to 30 seconds work, 30 seconds rest (download an interval timer app on your phone if you don't have one).

Do 10 full minutes/rounds of crawling by following this interval timing frame.

This equals to 5 full minutes of crawling. Short, sweet and hard as hell.

Give this a try. It worths more than you think.

PS: if somehow this is easy for you, decrease the rest periods to 15 seconds, OR increase the overall workout rounds from 10 to 15 or 20.

Now you have another full body workout without weights! 


Can You Build Muscle Without Lifting Weights?
Full body workouts without weights

You can build muscle without lifting weights. The only thing that you have to be mostly focused on is the applied TUT (Time under tension) on your muscles. 

This could happen in a few ways: 

1. Performing more repetitions for each set over time (progressive overload). 

2. Increased negatives (eccentric, lowering portions of your movements). 

3. Pauses - you can do multiple pauses across the whole movement for a few seconds and you will get amazing pump. 

4. Pre-Isometric holds - before each exercise, hold for 15-30 seconds in a contracted (mid-range position of your exercise). Once this time pass, do your repetitions. 

5. Post-Isometric holds - same as the pre-isometric holds but instead, first you will hit your set repetitions and at the end, you will hold in a contracted position for 15-30 seconds. 

6. Pre and Post Isometric holds - hold for 15-30 seconds pre and post your set. So you hold first, then do your exercise repetitions and at the end, you will hold again for a certain amount of time. 


Can I Do Full Body Workouts Everyday?


Full body workouts without weights

Yes, you can do full body workouts without equipment everyday. But to do so, you will have to at least on the intermediate training level. The simple reason is that if you follow such approach, you will have to be very, very smart with your workout intensity and volume as well. 

If this is a goal of yours, then I would definitely recommend you to follow short workouts. Shorter than you even think. The GOAL here is once you finish each one of your sessions, to feel fresh, and energized/hyped up, instead to feel crashed and broken. 

If you follow this advice, you will manage to perform each day a full body workout. However, I would recommend you at least 1 day of full rest per week. 

This will allow your body to recover and ready to begin with the next 6 days training cycle.


How Can I Get Ripped Without Weights?

Full body workouts without weights

To get ripped by performing full body workouts without weights, you need a few things to be covered: 

1. You need enough strength work, so you can build more muscle (this doesn't mean to get bulky). Make sure to apply more TUT (Time under tension) on your muscles, so you can feel the pump and make sure that you are in this muscle building state. 

2. You need high intensity workouts - besides the fact that you need to stimulate and pump your muscles, you wil have to perform high intensity cardio, to make sure that you will burn extra calories and work on your energy systems too. In addition, the HIIT workouts will help you secrete more Growth Hormone which is essential for the muscle building process (part 1). 

3. Not last - Your DIET. To get ripped, it will be an absolute must to look up very close to your diet. Without this being met, the ripped abs and muscles will remain in the history. Make sure to eat more protein and veggies. Eat lots of starchy carbs (rice and sweet potatoes) and be careful with the fats because these are highly caloric.

I would suggest here to be in a slight caloric deficit in order to constantly lose body fat and build muscle (by taking enough protein). 

In other words, to get ripped with the full body workouts without weights, you will have to count your calories and measure your meal portions. There is no other way. 

Once you meet all of the 3 tips above, eventually, you will manage to get ripped and achieved the desired body you are aiming at. 


Before You Go, Check 

These Bodyweight Workouts Too!


Summary of Today's 27 Full Body Workouts Without Weights

Today's 27 full body workouts without weights will provide you with more than enough ideas, variety and modifications in order for you to try different things, challenge your body and cause it to adapt with the stress applied. 

All of these workouts can be performed literally anywhere. There are beginner and intermediate options. 

We have also discussed what is the best full body exercise, what is the best full body workout without equipment, is it good to do full body workouts everyday and more exciting stuff!

I hope this article will help you out, and that you will really try some of these routines.

Which workout from today's 27 full body workouts without weights did you like most?

Comment Below.

I will love to connect! 

Coach Vlad

Thanks For Reading! 

PS: here is another article related to the full body workout without weights.

Interval Training For Men

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