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Get your Weekend Started off right with this Great Full Body Workout with No Equipment


workout of the day, we are going to be doing a Great Full Body Workout with No Equipment. This is another workout that can be done from home or anywhere you want! 

Cardio Round 1…

For today’s cardio, we are going to doing 50 seconds of jog in place, 50 seconds of jumping jacks, and50 seconds of burpees all followed by a 10 second rest after each exercise. This is a great way to get your heart rate up and the blood flowing. If it is nice outside, feel free to substitute this with a 10 minute run outside instead. 


For our circuit today we are going to be focusing on full body using nothing but body weight. This is a 8 exercise workout broken out into 2 circuits, which we will do 3 times. We will do each exercise for a total of 30 seconds each before moving onto the next. After each round take about a 30 second break.


For abs we are going to do 4 different exercise for a total of 3 sets. This should get your core burning! 


To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have. 

Great Full Body Workout with No Equipment:

Great Full Body Workout with No Equipment

Warm up

 – 50 seconds jog in place, 10 second rest

 – 50 seconds of jumping jacks, 10 second rest

 – 50 seconds of burpees


Circuit (upper body)

3 rounds of the following:

 – 30 seconds of inch worm

 – 30 seconds of high plank lateral arm raises

 – 30 seconds of floor or couch dips

 – 30 seconds of pushups (any variation)


Circuit (lower body)

3 rounds of the following:

 – 30 seconds of side lunges

 – 30 seconds of 180 squats

 – 30 seconds of skater hops

 – 30 seconds of split squats (15 seconds each leg)



 – 30 seconds of toe touches

 – 30 seconds of scissor kicks

 – 30 seconds of v-ups

 – 30 seconds of x-ups

Full Workout:

Inch Worm:

High Plank Lateral Arm Raise:

Floor or Couch Dips:


Side Lunges:

Split Squat:

180 Squats:

Skater Hops:

Scissor Kicks:




If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).


About Post Author

Bobby Petrillo

Bobby Petrillo is 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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