Bodyweight-Only Full Body Workout — No Equipment Needed

No gym? No problem. This full-body bodyweight workout targets every major muscle group and can be done in under 40 minutes in any room with enough space to lie down.

The Workout (3 Rounds)

1. Push-Ups — 15-20 reps

The king of bodyweight chest exercises. Keep your core tight, lower until your chest nearly touches the floor, then push back up. Too easy? Try diamond push-ups or decline push-ups with feet elevated.

2. Bulgarian Split Squats — 12 reps per leg

Elevate your rear foot on a couch or chair. Lower your back knee toward the floor. This is the single best bodyweight leg exercise — it builds serious quad and glute strength.

3. Pike Push-Ups — 8-12 reps

Get into a downward dog position with hips high. Bend your arms to lower your head toward the floor. This targets shoulders more than any other bodyweight exercise.

4. Inverted Rows (under a table) — 10-15 reps

Lie under a sturdy table, grip the edge, and pull your chest toward the table. This trains your back — the muscle group most bodyweight routines neglect.

5. Glute Bridges — 15-20 reps

Lie on your back with knees bent, drive through your heels to lift your hips. Squeeze your glutes at the top. For extra difficulty, try single-leg variations.

6. Plank Hold — 45-60 seconds

Maintain a straight line from head to heels. Squeeze everything — quads, glutes, core. Don't let your hips sag or pike up.

Conclusion

Bodyweight training is not inferior to gym training — it's just different. Master these 6 movements and you'll build a strong, functional physique anywhere in the world.