30-Minute Full-Body No-Equipment Workout
A challenging 30-minute workout designed to improve overall fitness using bodyweight exercises. This routine targets multiple muscle groups and can be done anywhere without any equipment.
fitness
workout
bodyweight
full-body
intermediate
none
6/13/2025•0 views•intermediate•30 min
Bodyweight Squats
Details
Sets
3
Reps
12-15
Rest
30s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart and your toes slightly pointed out.
Engage your core and push your hips back as you lower your body into a squat.
Keep your chest upright and knees in line with your toes.
Lower down until your thighs are parallel to the ground.
Push through your heels to return to the starting position.
Push-Ups
Details
Sets
3
Reps
8-12
Rest
30s
Equipment
none
Form Instructions
Start in a plank position with your hands placed slightly wider than shoulder-width apart.
Keep your body in a straight line from head to heels.
Lower your body towards the ground by bending your elbows until your chest nearly touches the floor.
Push through your palms to raise your body back to the starting position.
Lunges
Details
Sets
3
Reps
10-12 per leg
Rest
30s
Equipment
none
Form Instructions
Stand straight with your feet hip-width apart.
Step forward with your right foot and lower your hips until both knees are at about a 90-degree angle.
Keep your front knee above your ankle and your back knee hovering just above the ground.
Push back to the starting position and repeat with the left leg.
Plank
Details
Sets
3
Reps
30-60 seconds
Rest
30s
Equipment
none
Form Instructions
Start in a forearm plank position, with your elbows directly under your shoulders and feet together.
Engage your core and keep your body in a straight line from head to heels.
Hold this position, making sure to avoid sagging your hips or raising them too high.
Burpees
Details
Sets
3
Reps
8-10
Rest
30s
Equipment
none
Form Instructions
Begin standing with your feet shoulder-width apart.
Drop into a squat position and place your hands on the ground.
Kick your feet back into a plank position while keeping your core tight.
Perform a push-up (optional) and then jump your feet back towards your hands.
Explosively jump into the air with your arms overhead and land softly.
Mountain Climbers
Details
Sets
3
Reps
15-20 per leg
Rest
30s
Equipment
none
Form Instructions
Start in a high plank position with your hands under your shoulders.
Drive your right knee towards your chest, keeping your core engaged.
Quickly switch legs, bringing your left knee forward while sending your right leg back.
Continue alternating legs at a steady pace.
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