Full-body exercises to do at home with and without equipment

Working out at home is getting more and more popular. Home based full-body exercises routine is super easy and convenient to do without going anywhere. And you don’t need much for it, just some space and energy.

Tips before you start

First up, create yourself some space to comfortably move around. The size of a yoga mat should be enough. Also, eliminate distractions like work things and phone to have full focus on your workout.

Now, no matter what workout you do, warm up is essential. It doesn’t have to be much, 3-5 minutes of warm up is enough to get you muscles active, heart rate up and to prevent injuries.

Here is a quick warm up example for you to try before moving to the full-body bodyweight exercises

2 rounds of 5 exercises and each one you perform for 30 seconds.

Jumping jacks
Lunges
High knees
Walk out to plank
Push ups

After you have finished this, take 1-2 minutes to rest and we continue with the main part of this workout.

Full-body exercises to do at home without extra equipment

This is good home workout to target all your bigger muscle groups. All exercises are time based so you can choose your own tempo. The faster you move the more cardio you get.

3 rounds of exercises 40 seconds of work followed by 20 seconds of rest.

Jumping jacks
Single leg glute bridge (20 seconds one leg, then switch)
Double leg mountain climber
Lateral lunges (20 seconds one leg, then switch)
Sumo squats
High plank leg lift

You can also perform these exercises with weights like dumbbells or Robus equipment.

51 Exercises for a Bodyweight Workout You Can Do Anywhere

As a bonus here you have a list of 51 bodyweight exercises for a workout you can do anywhere. All the exercises are categorised by body parts: lower body, upper body, abs, cardio. So, if you want to try to design your own routine, pick 2-3 exercises from each block and you have a workout ready. You can play around with time or reps, the choice is yours.

Lower body

Squat
Lunges
Deadlift
Squat jumps
Good morning
Step ups
Jumping lunges
Pistol squats
Pull ups
Wall sit
Frog jumps
Curtsy lunges
Calf raises
Side lunges
Single left leg deadlift
Single right leg deadlift
Prisoner squats
Fire hydrants
Frog pumps

Upper body

Push ups
Triceps push ups
Triceps dips
Crab walk
Spiderman push up
Superman
Back lift
Inchworm
Hands release press up
Down dog to plank
Shadow boxing

Abs workouts

Sit ups
Leg raise
Plank
Mountain climbers
Bicicle crunch
Flutter kicks
Reverse crunch
Plank jacks
L-sit
V-ups
Side plank
Plank to toe touch
Shoulder tap

Cardio exercises

Jumping jacks
Burpees
Ice-skaters
360 or 180 jumps
High knees
Sprints
Criss cross jacks
Sprawls
Jogging

If you can’t find what you were looking for or want to see how Robus Athletics hardware can take you the next level with your home workout routines, check out our Workouts section or Video platform. You can find hundreds of video tutorials, workouts and even monthly journeys.