30 Minutes Full-Body Workout _ Without Equipment

30 Minutes Full-Body Workout | Without Equipment

An active lifestyle is what keeps us healthy and happy. In this era of figure consciousness, people have been always on the lookout for exercises that can help them lose fat from a specific area of their body. But what about the people who just want to keep up with their health and want to have a complete package of exercise which can do justice to their whole body. Well, here’s the solution. We’ll tell you about the 30 minutes body workout that has been designed and suggested by fitness experts for the people who want to work out their whole body in a go.

Here you’ll find all those exercises which will target your muscles of the upper, lower, and core body. Let’s go.

Workout equipment

The exercises I am going to enlist here do not need any equipment, but your motivation. Only if you want to increase the difficulty level, you can add weights to your exercises.


Before diving right into it, whether you are a beginner or a professional, warming up your body is a must. You need to tell your muscles what they are getting into. For that, try doing some stretches or a small stationary jogging, that’ll help warm up your muscles.

Exercises added to your full body workout should equally target your upper body muscles, lower body muscles, and core muscles.

1. Lunges (5 minutes)

It is a lower-body exercise that helps in building muscles and stamina. The instructions to perform this exercise are mentioned below:

  • Take a position, keep your back straight to avoid spinal injury, and stand straight with your feet shoulder-width apart.
  • Move one leg one step forward, and start bending your knees, until the knee of the back leg is just above the floor.
  • Hold yourself in this position for a few seconds or as long as you can and then slowly return back to your takeoff position.
  • Repeat this with alternate legs and perform 2 sets of each with 15 repeats.

2. Single-Leg Glute Bridge (5 minutes)

It targets your belly fat and core muscles. Following are the instructions on how to carry out this exercise.

  • Lie down on the ground in such a position that your hands are placed on each side of your body.
  • Bend your both knees while keeping your feet flat on the ground.
  • Start lifting your one foot and keep moving it away from the ground, until it makes a 45-degree angle with the floor.
  • Lift your hips from the ground with the support of abdominal muscles and hold yourself in this position for 2-3 seconds.
  • Now slowly get back to your original position before repeating this step with the other leg.
  • Perform 2 sets of each, with 15 repeats.

3. Squats (5 minutes)

Squats target both your core and lower body muscles while burning lots of calories. This exercise requires practice, as it stretches your lower body muscles, it can be really painful at the beginning. But don’t worry, with proper technique and practice, you’ll be able to perform multiple sets of it in no time.

  • Place your both feet in a shoulder-width apart position and hold your ground.
  • Start bending your both knees and slowly lower down your body with hips positioned outwards and your back should be straight.
  • Hold this position for a few moments or as long as you can and then return to your initial position.
  • Try doing as many repeats as you can without straining yourself.

4. Push-Ups (5 minutes)

Need an upper body exercise? Push-ups are your best friends in this regard. They help in building chest muscles and increase your bicep and tricep muscle mass.

  • Lay down facing the ground with your hands and feet. Place your hands in a position where they are settled slightly wider than the shoulders.
  • Keep your arms and legs straight.
  • Now lower your body towards the ground, until you feel like touching your chest to the floor.
  • Hold your current position for a few seconds and then return to your starting position. Repeat the set.

5. Mountain Climber (5 minutes)

This exercise is known to target the muscles of your whole body. You don’t have to climb a mountain for it, but just mimic the hiking on the floor.

  • Settle yourself in a plank position.
  • Maintain your form by keeping your hands shoulder-width apart, abs engaged, back flat and head in alignment with all other parts.
  • Start bringing one knee in, while pulling the other one out-keep switching legs.
  • Increase your speed gradually and perform as many repeats as you can.

6. Bicycle Crunches (5 minutes)

It mimics the activity of bicycling and targets muscles of your abdominal region. Movement through the legs also tones up the muscles of the thighs and quads.

  • Lie down on the ground while keeping your back flat and both of your hands beneath your head.
  • Bend your both knees to make up a 90-degree angle.
  • Lift your head away from the ground with the help of your hands.
  • Lift your legs away from the body.
  • Now move your left/right knee slowly towards your chest and touch your right/left elbow to it, respectively.
  • Perform the above step alternatively on both legs, with one knee touching the elbow of the other side.
  • Try performing 15-20 repeats in 2 sets.


Working out your whole body in a time span of 30 minutes provides you with enormous health benefits and also saves your time. The only trick is to stick to the routine and wherever you feel like getting stuck, try adding variations to your workouts. In the end, it’s your body and your motivation that has to play a role.


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