Easy 30-Minute FULL BODY WORKOUT at Home (No Equipment)

Maybe you don’t have a gym membership.

Maybe you just don’t feel like leaving the house today.

And that’s totally okay!

This full body workout at home with no equipment needed is exactly what you’re looking for.

In just 30 minutes, you’ll hit every muscle group using nothing but your own bodyweight.

Ready to get moving? Here’s the full routine:

For this one, you’ll come down to your knees and back up—but here’s the twist: as you stand, you’re driving that knee up into a crunch.

It takes some coordination, so take it slow if you need to.

You’ll hit three positions here: squat, stand, then lunge back. Make sure you’re actually getting into each one—it’s tempting to rush through.

If you find yourself leaning forward, focus on pressing through your supporting heel. That’s the key to making this move really work.

Don’t let this one fool you—lying on your back doesn’t mean it’s easy.

The trick here is to tuck your pelvis under before you lift. If you’re arching your back as you press up, you’re not getting the full benefit.

Keep that lower back pressed to the floor and you’ll really feel it in your glutes.

If regular leg raises bother your lower back, this variation is for you.

Tuck your hands under your booty for support and keep that lower back glued to the floor the entire time.

You can bend your knees to make it easier or keep them straight for more of a challenge—your call.

Here’s where things get sneaky hard. You’ll step your legs out and in while holding a low plank, but the goal is to keep your upper body completely still.

If your booty starts popping up or you’re swaying side to side, slow it down. This one’s all about control.

This one’s tough—you’ll do a full sit-up and then stand all the way up without using your hands if you can.

Can’t do it hands-free yet? No problem. Cross your legs, use your fingertips to help yourself up, and work toward it.

You’ll step out to the side, lunge, and press back to center. Simple enough, right?

The thing to watch here is your chest—don’t let it drop forward as you push up.

As you bring your feet together, squeeze those inner thighs like there’s a magnet between them.

This is one of the trickier moves, so don’t worry if it feels awkward at first.

You’ll kick one leg through while your opposite hand steps aside.

If that’s too much right now, just hold a plank or shuffle your feet side to side instead—you’ll still get the benefit.

For this one, you’ll take a wide stance, sink into a deep squat, and then come all the way up onto your toes.

Focus on squeezing those inner thighs as you rise and pressing through your glutes. It’s a great finisher for your legs.

You’ll do a push-up (on your knees or toes, whatever works for you), then in high plank, you’ll reach one arm back to tap your lower back.

The challenge? Keeping your body completely still while you do it.

If you’re swaying or rotating, brace that core tighter.

Cool-Down Exercises

Time to give your abs a nice stretch after all that core work.

Press up, drop those shoulders down, and let your hips sink heavy into the mat. Just breathe here for a bit.

From cobra, you’ll roll back into child’s pose. Then roll forward again into cobra.

Moving between these two stretches your body in opposite directions—exactly what you need right now.

While you’re in child’s pose, walk your hands over to one side and hold. Then switch.

You’ll feel this all along your side and into your back. Nice and easy.

Step one foot forward and sink into a high lunge, pressing your hips forward.

After all those squats and lunges, your hip flexors are going to love this stretch. Sink deep and breathe into it.

Sit with your legs out long, cross one leg over, and twist toward it.

The key here is to sit up tall and drive your hip down into the floor. You should feel this through your whole lower back and spine.

After all that planking, your shoulders probably need some attention.

Swing your arms out a few times, then stretch one arm across your body. Give those arms a couple more swings and you’re done!