30 Minute No Equipment Workout

Who needs a gym when there’s the living room floor? Bodyweight exercises are a simple, effective way to improve balance, flexibility, and strength without gym machines or equipment.

From legs and shoulders to chest and abs, I’ve covered every part of your body that can get stronger with body resistance alone.

Complete 4 rounds of each set, 10 reps for each exercise.

Full body

1. Inchworm

Stand up tall with legs straight, making sure your knees aren’t locked. Slowly lower torso toward the floor, then walk hands forward. Once in a push-up position, start taking tiny steps so feet meet hands. Continue bugging out for 10 reps.

2. Tuck jump

Stand with your knees slightly bent, then jump up as high as possible. Bring knees in toward chest while extending arms straight out. Land with knees slightly bent and quickly jump again!

3. Mountain climber

Start on your hands and knees. Bring left foot forward, directly under chest, while straightening right leg. Keeping hands on the floor and core tight, jump and switch legs.

Your left leg should now be extended behind you, with your right knee forward. Next up? Everest.

4. Plyometric push-up

Ready to catch some air? Start on a well-padded surface and complete a traditional push-up. In an explosive motion, push up hard enough to come off the floor (and hang ten for a second!). Once back on solid ground, immediately head into the next repetition.

5. Prone walkout

Start on all fours with your core engaged. Slowly walk hands forward, staying on toes but not moving them forward. Next, gradually walk hands backward to the starting position, maintaining stability and balance. 

6. Burpee

One of the most effective full-body exercises around, this one starts in a low squat position with your hands on the floor. Next, kick your feet back to a push-up position.

Complete one push-up, then immediately return your feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show.

7. Plank to push-up

Start in a plank position. Place one hand at a time on the floor to lift up into a push-up position, with your back straight and core engaged. Move one arm at a time back into the plank position (forearms on the floor). Repeat, alternating the arm that makes the first move.

Legs

1. Wall sit

Who needs a chair when there’s a wall?

Slowly slide your back down a wall until your thighs are parallel to the floor. Make sure knees are directly above ankles and keep back straight. Go for 60 seconds per set (or however long it takes to turn those legs to jelly). Need more fire? Add some biceps curls.

2. Lunge

Stand with hands on hips and feet hip-width apart. Step your right leg forward and slowly lower your body until left (back) knee is close to or touching the floor and bent at least 90 degrees.

Return to the starting position and repeat on the other side. For a variation, try stepping backward into the lunge.

3. Lunge jump

Ready to impress some friends? Stand with feet together and lunge forward with right foot. Jump straight up, propelling arms forward while keeping elbows bent.

While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs. Try to do 10!

4. Squat

Stand with feet parallel or turned out 15 degrees — whatever is most comfortable. Slowly start to crouch by bending hips and knees until thighs are at least parallel to the floor.

Make sure your heels do not rise off the floor. Press through your heels to return to a standing position.

20. Squat reach and jump

Ready to add some pizzazz (and cardio!) to that squat? Perform a normal squat, but immediately jump up, reaching your arms straight overhead. Aim for 10 reps, then take a quick breather before the next set.

5. Step-up

Find a step or bench. Place right foot on the elevated surface. Step up until right leg is straight, then return to the starting position. Repeat, aiming for 10 reps on each side.

6. Calf raise

From a standing position, slowly rise up on your toes, keeping knees straight and heels off the floor. Hold briefly, then come back down. Aaaand repeat. Try standing on something elevated (like a step) to achieve a wider range of motion.

Chest and back

1. Standard push-up

There’s a reason this one’s a classic. With hands shoulder-width apart, keep feet flexed at hip distance and tighten your core. Bend elbows until chest reaches the floor, then push back up. Make sure to keep your elbows tucked close to your body. That’s one!

2. Contralateral limb raise

Sounds fancy, huh? Here’s the breakdown: Lie facedown with arms outstretched and palms facing each other.

Slowly lift one arm a few inches off the floor, keeping it straight without rotating your shoulders and keeping head and torso still. Hold the position, then lower your arm back down. Repeat on the other side.

For an extra challenge, lift the opposite leg a few inches off the floor at the same time.

3. Donkey kick

It’s time to embrace that wild side. Start in a push-up position with your legs together. Tighten core and kick both legs into the air with knees bent, reaching feet back toward glutes. Try to land gently when returning to the starting position.

4. Superman

Want some superpowers? Lie facedown with arms and legs extended. Keeping the torso as still as possible, simultaneously raise your arms and legs to form a small curve in your body. Cape optional.

Shoulders and arms

1. Triceps dip

Sit on the floor near a step or bench, with knees slightly bent. Grab the edge of the elevated surface and straighten your arms.

Bend your arms to a 90-degree angle and straighten again while your heels push into the floor. For some extra fire lift your leg.

2. Boxer

Time to make Muhammad Ali proud. Stand with feet hip-width apart and knees bent. Pivot on your right foot and punch with your right hand towards the wall to your left. Switch and repeat on the other side, pivot and punch left, aim right. That’s one!

3. Shoulder stabilization series (I-Y-T-W-O)

OK, it may look ridiculous, but stay with me. Lie facedown with arms extended overhead and palms facing each other. Move your arms into each letter formation.

4. Arm circles

Remember PE class? Stand with arms extended by your sides, perpendicular to your torso. Slowly make clockwise circles about 1 foot in diameter for 10 reps. Then reverse the movement, going counterclockwise for another 10.

Core

1. Flutter kick

Lie faceup with arms at your sides and palms facing down. With legs extended, lift your heels about 6 inches off the floor. Make quick, small up-and-down pulses with your legs while keeping your core engaged. Keep kickin’ it for a 10 reps!

2. Side plank

Lie faceup and roll to the side. Come up onto one foot and elbow. Make sure your hips are lifted and your core is engaged. Hang tight for 10 seconds — or as long as you can stomach!

3. Russian twist

Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With your back at a 45-degree angle to the floor, move your arms from side to side in a twisting motion.

Here, slow and steady wins the race: The slower the twist, the deeper the burn.

4. Bicycle

Lie faceup with knees bent and hands behind your head. Bring knees in toward chest. Bring right elbow toward left knee as right leg straightens. Continue alternating sides like you’re pedaling a bike.

5. Crunch

Remember: Form is key. Lie faceup with knees bent and feet flat on the floor. With hands behind head, lower your chin slightly.

Peel head and shoulders off the floor while engaging your core. Continue curling up until your upper back is off the mat. Hold briefly, then slowly lower torso back toward the floor.

6. Single-leg abdominal press

Lie faceup with knees bent and feet flat on the floor. Tighten abs and raise right leg, with knee bent at a 90-degree angle.

Push right hand on top of lifted knee, using core to create pressure between hand and knee. Hold for 5 seconds, then lower back down. Repeat with left hand and knee.

7. Sprinter situp

Lie faceup with legs straight and arms by your sides, elbows bent at a 90-degree angle. Now, sit up and bring left knee toward right elbow. Return to the starting position. Repeat on the other side.