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30-Minute No-Equipment Full-Body Workout

30-Minute No-Equipment Full-Body Workout

At the point when life gets hectic, it can affect your fitness. Instead of skipping, exercising too hard, try some effective workouts. They can help you feel better. You can get great workouts in a short span of time. But you need to do the workout in a correct manner. You need proper exercises to boost up your digestion. It should support weight loss and build your muscles. So, let’s find the best solution for a “30-Minute No-Equipment Full-Body Workout”

Strength training at Gym or taking a session at a fitness studio is a good option. Yet once a while, you need to do a workout at home, during your office trip, or anywhere you move. While the majority of us do not have gym equipment with us. Still, you can plan your workout without them. You need a full-body energetic workout. It must include power, cardio, mobility, and strength. Are you ready for a workout without equipment? Here’s how to do it:

1. Jumping Jack

How to do Jumping Jack:

  • Stand with your feet together, body active, and hands at the sides.
  • Jump your feet broader than hip-width apart. Move your arms up to clap your hands over your head.
  • Jump in such a way that your feet are back together. Rest your arms like they were in the starting position.
  • Repeat for at least 30 counts. Increase your height of jumping and speed.

Benefits of Jumping Jack:

  • Improves Coordination
  • Helps in weight loss
  • Best for warm-up exercise
  • Tones the muscles
  • Keeps your heart healthy

2. Lateral Split Squads

How to do Lateral Split Squads:

  • Start with a wide position. Keep your legs straight.
  • Sit on one hip and push that knee out.
  • Repeat on the opposite side.
  • Repeat for at least 25 counts on each side.

Benefits of Lateral Split Squads:

  • Improves strength in each leg
  • Increases lower body mobility and flexibility
  • Prevents imbalance between your both legs

3. Pendulum Lunge

How to do Pendulum Lunge:

  • Stand by your feet together. Make sure your arms are by your sides.
  • Step back (approx. 2 feet) with your foot. Land on the ball of your foot. Keep your heel off the ground.
  • Bend both knees to lower into a reverse lunge position. Your right knee should tap the floor. Keep your chest lifted, back flat, and your glutes and core occupied.
  • Push through the heel of your left foot and return to a standing position. Step forward immediately about 2 feet apart and lower into a forward lunge.
  • Your legs should be in a 90-degree angle position. Your left knee should tap the floor.
  • Push through the heel of your right foot and return to a standing position. Step forward immediately about 2 feet apart and lower into a forward lunge.
  • Repeat for 25 counts. Now, keep your left leg in front. Repeat the movement for 25 counts.

Benefits of Pendulum Lunge:

  • Helps to strengthen thighs and hips
  • Improves balance and stability
  • Strengthens legs and buttocks
  • Makes hip bone flexible

Performing all the exercises mentioned will help you to do a 30-minute no-equipment full-body workout.

4. Standing Squad Stretch

How to do Standing Squad Stretch:

  • Stand straight with your feet together.
  • Pull your left foot towards your butt with the help of your left hand.
  • If you want to balance you can put your one hand on a wall.
  • Increase the stretch by squeezing your glutes in front of your legs.
  • Hold the position for 10 seconds.
  • Repeat on the right leg.
  • Perform 20 counts for each leg.

Benefits of Standing Squad Stretch:

  • Improves flexibility of muscle
  • Maintains your range of motion.
  • Reduces tightness in the lower back and hips.
  • Improves posture


5. Shoulder Circles

How to do Shoulder Circles:

  • Stand straight with your feet together. Keep your arms by your sides.
  • Circle your shoulders up and back in a circular manner for 10 counts.
  • Circle your shoulders up and forward in a circular manner for 10 counts.

Benefits of Shoulder Circles:

  • Best warm-up or shoulders and upper body
  • Prepares your body for strength training
  • Increases blood circulation to your arms, fingers, and shoulders.


6. Burpee

How to do Burpee:

  • Stand straight. Keep your feet hip-width apart. Engage your core and glutes.
  • Bend your knees. Move your hands forward to reach on the floor. Keep your shoulders wide apart.
  • Kick your legs straight out behind you. Bring your entire body down to the ground by bending at the elbows. Touch your chest to the floor.
  • Push your body back up. Take the help of your arms. Hop your legs back under your body.
  • Jump up in a vertical position. Keep your arms stretched overhead. Land on the balls of your feet. Bent your knees.
  • Repeat for 15 counts.

Benefits of Burpee:

  • Improves cholesterol levels
  • Lowers blood pressure
  • Enhances the functioning of the brain
  • Improves blood circulation
  • Helps in weight loss
  • An excellent way to strengthen your legs, chest, thighs, and arms.


7. Inchworm to Shoulder Taps

How to do Inchworm to Shoulder Taps:

  • Stand straight. Keep your feet together. Place your hands at the sides.
  • Bend forward at your hips. Place your hands on the floor in front of you.
  • Keep moving your hands forward till you’re in a high plank position. Place your palms flat on the floor. Keep your hands shoulder-width apart. Adjust your shoulders to keep them above the wrists.
  • Touch your right hand to your left shoulder. Keep your hips in a still position.
  • Touch your left hand to your right shoulder. Keep your hips in a still position.
  • Move your hands back towards your feet.
  • Stand up to return to the standing position.
  • Repeat for 15 counts

Benefits of Inchworm to Shoulder Taps:

  • Helps to strengthen muscle
  • Improves blood circulation
  • Best warm-up exercise for the entire body
  • Increases your balance and stability
  • Builds arm and shoulder strength

Try performing the exercises in the serial mentioned here. It will give the best result of a 30-minute no-equipment full-body workout.

8. Superman

How to do Superman Exercise:

  • Lye on your stomach
  • Drag your navel in towards your spine.
  • Place your arms in front of you. Relax your shoulders. Squeeze your glutes.
  • Lift your head, arms, chest, and legs from the ground.
  • Hold for at least 5 seconds in this position.
  • Lower back in the starting position
  • Repeat for 10 counts

Benefits of Superman Exercise:

  • Strengthens your upper and lower back
  • Improves your posture
  • Scalable bodyweight exercise
  • Support and stabilizes the spine
  • Helps to prevent low back pain
  • Burns body fat


9. Cobra

How to do Cobra Workout:

  • Lye on your stomach. Keep your hands on the floor next to your chest.
  • Pull your abs in. Press down through your hands and lift yourself up into a cobra pose.
  • Keep your shoulders down.
  • Repeat for 10 counts.


Benefits of Cobra Exercise:

  • Strengthens the spine
  • Help reduce stress and fatigue
  • Enhances abdominal organs
  • Tones your buttocks
  • Stretches chest, lungs, shoulders, and abdomen


10. Push-ups

How to do Push-ups:

  • Lye down on your stomach. Spread your hands away from your shoulder.
  • Extend your legs. Balance your body on your head and toes.
  • Keep your body in a straight line. Don’t sag your body from the middle. There should be no arch on your back.
  • Keep your feet close together or a little wider according to your comfortability.
  • Pull your belly button towards your spine. Do it by contracting your abs and tightening your core.
  • Inhale as you bend your elbows. Lower yourself down to reach your elbows at a 90-degree angle.
  • Exhale in such a way that you contract your chest muscles. Push back through your hands to the start position.
  • Don’t lock out the elbows; keep them bent a little.
  • Repeat for 20 counts.

Benefits of Push-Ups:

  • Helps in total fitness
  • Best bodyweight exercise for upper body
  • Builds your arms, abs, chest, and shoulders.
  • Strengthen the lower back
  • Enhances your cardiovascular system
  • Improves your posture
  • Helps build muscle density


11. Mountain Climbers

How to do Mountain Climbers Exercise:

  • Get into a push-up position. Distribute your weight between your hands and your toes
  • Keep your hand’s shoulder wide apart, back flat and head in alignment.
  • Move your right knee towards your chest as much as you can.
  • Switch your legs, pulling one knee out and bringing the other knee in.
  • Keep your hips down. Bring your knees in and out as far and as fast as you can.
  • Inhale and exhale with each leg change in an alternate manner.
  • Perform at least for 40-45 seconds.


Benefits of Mountain Climbers:

  • Spikes your heart rate
  • Good for total body workout
  • Burns extra calories
  • Increases core strength
  • Builds cardio health
  • Improves heart health
  • Helps to reduce fat from belly


12. Plank up to frogger

How to do Plank up to frogger:

  • Get into a high plank position. Keep your palms flat on the floor, hands shoulder-wide apart.
  • Stack your shoulders above your wrists. Extend your legs behind you.
  • Lower into a forearm plank. Start with your left arm. Continue with your right arm.
  • Reverse the order. Start with your right arm. Continue with your left arm.
  • Come back to high plank position. Perform like a frogger. Jump your feet outside your hands. Balance your body weight in the center of your feet. Place your butt down.
  • Jump to a high plank with your feet back out. Repeat the plank-up with your right arm.

Benefits of Plank up to Frogger:

  • Reduce stiffness and leg pain
  • Strengthens your body
  • Improves athletic performance
  • Excellent for weight loss
  • Enhances cardio health

Now the three exercises mentioned below are very easy to perform and meet your target for a 30-minute no-equipment full-body workout.

13. Child’s Pose

How to do Child’s Pose Exercise:

  • Kneel on your mat. Keep your knees hip wide apart and your feet together behind you.
  • Take a deep breath in. Exhale and place your torso over your thighs.
  • Draw your ribs away from your tailbone such that you lengthen your spine. Keep the crown of your head away from your shoulders.
  • Rest your forehead on the ground. Place your arms spread out in front of you. Hold for 10-30 seconds.
  • Repeat for at least 10 counts.

Benefits of Child’s Pose:

  • Helps to strengthen your spine.
  • Stretches your hips, shoulders, and ankles
  • Reduces stress
  • Boost blood circulation
  • Aids in the digestion
  • Strengthens the knees
  • Calms the mind


14. Downward Facing Dog

How to do Downward Facing Dog Workout:

  • From Child’s pose, place your hands on the floor. Sit up on your knees. Lift your butt and hold back into Downward Facing Dog.
  • Place your fingers wide open. Try straightening your legs. Lower your heels toward the ground.
  • Relax your head between your arms. Direct your gaze through your legs or up toward your belly button.
  • Hold in this position for 20-30 seconds.
  • Repeat for 20 counts.

Benefits of Downward Facing Dog:

  • Stretches the calves, hamstrings, shoulders, and hands.
  • Energizes the body
  • Reduces stress and depression
  • Strengthens the legs and arms
  • Helps relieve the symptoms of menopause
  • Minimizes digestion problems, gas, and acidity


15. Hip Bridges

How to do Hip Bridges:

  • Lie down on the ground. Bend your knees.
  • Drive through your heels and squeeze your glutes to push your hips up. Don’t use your lower back to pull yourself up.
  • Repeat for 20 counts.

Benefits of Hip Bridges:

  • Strengthens your legs
  • Releases lower back tension
  • Improves your posture
  • Reduces back and knee pain
  • Enhances hip mobility
  • Increases core stability

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