Intense 25-Minute FULL BODY CALISTHENICS Workout At Home for women (No Equipment)

Want a full body calisthenics workout but don’t have any equipment? Perfect—you won’t need any!

This 25-minute routine uses nothing but your bodyweight to work every muscle. You’ll cycle through 22 exercises, 50 seconds each with quick 10-second breaks.

No excuses, no gear, just you and the floor. Let’s do this!

First things first, let’s wake up that entire body. You’ll hover in a tabletop and tap opposite knees—sounds simple, but your core is about to work overtime.

If regular push-ups aren’t quite there yet, this is where you start. Focus on the lowering part nice and slow, then cheat a little by pushing back up from your knees.

Time to work that back! You’ll lift everything up at once, then pull those elbows back while you’re in the air. It’ll feel awkward at first, but you’ll get the hang of it.

Here’s a weird one that doesn’t look like much but works wonders. You’re not bending your elbows—just squeezing and spreading your shoulder blades. Think of it as a tiny push-up for your upper back.

Get ready for some serious core engagement. One leg up in tabletop, the other hovering above the floor. Five seconds might not sound long, but you’ll feel every single one.

This one tests your balance big time. Lean back slightly and keep both legs straight out while twisting side to side. If you wobble, that’s totally normal—just do your best.

We’re back to push-ups, but slowed way down. Count to five as you lower, then push back up quickly. That slow descent is where all the strength-building happens.

Pretty straightforward here—squat down and hang out at the bottom for five seconds. It’s tougher than it sounds, especially when you’re already tired.

Now we’re getting fancy with single-leg work. Balance on one leg, lower until your back knee taps the floor, then push back up. Don’t worry if you need a few tries to get your balance right.

Keep that working leg fired up because you’re staying on the same side. The trick here is staying low the entire time—no coming all the way up between reps.

This move takes some coordination to figure out. Balance on one leg, lean forward, then tap your heel behind you. If you fall out of it a few times, that’s part of the learning curve!

Two moves in one! Dip down to work those triceps, then thrust your hips up into a tabletop hold. It’s a sneaky full upper body and core combo.

Stay in that dip position and get ready for some burning. These tiny pulses might seem easy, but they’re brutal on your arms. Power through—you’ve got this!

Time to give those hips some love. Shift your weight side to side in a wide stance, squatting deep on one leg while the other stays straight. Great for mobility and strength.

Here’s where things get interesting—squat down, then lift your heels while you’re at the bottom. It adds a balance challenge and really fires up those calves.

Hold that squat with your heels up and pulse. Your calves and quads are going to be screaming, but these little movements pack a serious punch.

Start in a forearm plank, then push your hips up toward the ceiling into an inverted V. It’s like a moving plank that works your shoulders and core in a whole new way.

This one’s all about building shoulder strength. Get your hips high, then lower your head toward the floor. If you’re working toward handstands someday, this is your foundation.

Okay, this looks intimidating but hear me out. Crouch down, lean forward, and balance on your hands with your knees resting on your arms. It takes some trial and error to find that sweet spot.

Classic lower ab work! Lift your legs toward the ceiling and lower them back down without touching the floor. Keep your lower back pressed into the mat the whole time.

Start in a hover with everything just off the floor, then slowly tuck your knees in and extend back out. The slower you go, the harder it is—that’s where the real work happens.

Let’s finish strong with a simple but brutal hold. Lift your shoulders and legs off the floor and just hold. Keep your lower back pressed down—you’re almost done!