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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. 

  1. Jumping jacks  
  2. Single leg glute bridge (20 seconds one leg, then switch) 
  3. Double leg mountain climber  
  4. Lateral lunges (20 seconds one leg, then switch) 
  5. Sumo squats  
  6. 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.

The goal of the project is to develop the existing Smart GymBars solution from the TRL5 level to the TRL7 level, simplify the achievement of repeatable measurement results, and move closer to the serial production of the solution. The project is supported by the European Regional Development Fund by €35 000.