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Do you need a gym membership to perform workout sessions? Do you need expensive equipment to keep your body in shape? For your all queries, we have one answer and that is ‘No’. Though working out in presence of a trainer using equipment is a very good and extremely beneficial way of getting your body toned faster but this is not the only way, you can opt for a no equipment full-body workout at home that can be performed anytime, anywhere. You just need to spare 30 minutes of your precious time and your body will never thank you enough. 

Benefits of full body workout 

Though everyone knows the Importance of daily workouts, here we are listing some of the benefits a full-body workout plan introduces in your life. 

  • Working out daily is immensely beneficial in weight control. Exercise can help you avoid gaining weight or keep it off once you’ve lost it.
  • Exercises help to battle health problems and illnesses.
  • Workouts elevate one’s mood due to the release of feel-good hormones.
  • It gives you more energy, you remain energetic throughout the day.
  • Workouts are a great way of improving the quality of your sleep. 
  • Exercising keeps your muscles strong and body toned.


Warm-up is a very crucial component of every workout session, warm-up prepares our muscles and nervous system for the upcoming full-body exercises and gives us the basic knowledge of movement patterns, so our muscles get ready for peak performance, it also reduces the risk of injury during exercises. In this session, we will include a 5-minute warm-up session. 

1. Arm reach 

Arm Reach

To perform this exercise, begin by standing with your feet wider than hip-width apart. Swing your right arm across your chest while pivoting on your right foot. Twist your upper body and torso in the same direction. Repeat with the opposite arm right away. Continue for another 30 to 60 seconds.

2. Hip rotations 

Hip rotations

You can begin by standing with your feet wider than hip-width apart. Place your hands behind your head and bend your arms. As you lift one leg up, bend your knee. Circularly move your leg over your torso, up toward your chest, and back down to the beginning position. Rep on the other side. Continue for another 30 to 60 seconds.

3. Lateral lunge with balance 

Lateral Lunge with Balance

Place your hands at your sides and stand with your feet hip-width apart. Take a strong stride to the right, then push your hips back, bending your right knee and lowering your body until your right knee is 90 degrees bent. Lift your leg and bring it toward your chest with your arms as you push back to an upright posture. Continue on the right side for 30-60 seconds before switching to the left.

4. Squat to raised heal

Squat to Raised Heal

To do this Stand with your heels wider than shoulder-width apart, then slightly open your toes. Bend your knees, bring your hips back, and drop yourself into a squat. Place your arms between your legs. Then, as you loop your arms out to the side, press into your heels to rise up. Lift your arms straight up and onto your toes at the top. Continue for another 30 to 60 seconds.

Full-Body Cardio Workout 

Once we have warmed up our body, we will perform a 20-minute total body workout, a good cardio workout is beneficial for the whole body, it has several benefits associated with it i.e., it is exceptionally great for brain and joints health, very beneficial for healthy functioning of heart, our skin and bones are also benefitted with it. It is important to take a rest between the exercises, the rest time can vary between 30 to 60 seconds depending on the level of the performer. 

1. 50 Jump squats 

Jump Squats

To perform this stand with your feet, shoulder-width apart and your knees slightly bent

and drop to a complete squat position. Engage the quadriceps, glutes, and hamstrings to drive the body up and off the floor, stretching through the legs. When the legs are completely extended, the feet will be a couple of inches (or more) off the floor. Descend and control your landing by going through your foot (toes, ball, arches, heel) and descending into the squat again for another powerful jump.

2. 50 Alternating lunges 

Alternating Lunges

To do this Stand tall, your feet hip-width apart. Now take a big stride forward and drop your body to the ground. At the bottom of the lunge, both legs should be bent at a 90-degree angle. Push off the front leg to return to the starting position, and then repeat on the opposite side.

3. 50 High knees 

This is quite an easy exercise to perform, all you need to do is Place your feet hip-width apart. Raise your left knee to your sternum. Change to raising your right knee to your chest. Continue the activity by switching legs and sprinting or running at a fast speed.

4. 10 Planks 


Planks are one of the best full-body exercises, To perform this place your elbows precisely beneath your shoulders and put your forearms on the ground. Now, stand on your toes, keeping your body in a straight line from head to toe. Make sure you’re activating your core, imagine dragging your belly button up to the ceiling, firing your glutes and quads, and concentrating on maintaining the weight properly distributed throughout your body.

5. 50 Mountain climbers 

Mountain Climbers

Begin in a standard plank position, with your shoulders exactly above your wrists. Lift your right knee toward your chest while engaging your core. Return the right knee to the beginning position while driving your left knee toward your chest. Return to your starting point. Continue alternating legs and increasing the tempo until you feel like you’re “running” in a plank posture.

6. 5 Burpees 


Begin in a squat with your knees bent, back straight, and feet shoulder-width apart.

Lower your hands to the floor in front of you, slightly within your feet. Kick your feet back so you’re on your hands and toes and in a push-up posture, with your weight on your hands. Do one push-up while keeping your body straight from head to heels. Now jump your feet back to their starting position to perform a frog kick. Stand up and extend your arms above your head. Jump into the air rapidly so that you land back where you began.

Get into a squat as soon as you land with your knees bent.

Note – While doing full-body exercises at home perform one exercise for 40-60 sec and then take a break, perform as many rounds as you can within 20 minutes, if you are a beginner, you must devout time in perfecting the positions rather than aiming at more rounds, your pace and strength will gradually improve. 

Cool Down Exercises 

Cooling down is as important as a warm-up exercise, full-body stretching is quite crucial as after a workout our heart beats at a faster pace than normal and our blood vessels are dilated, skipping cool down can make you feel sick. Cooling down also reduces the lactic acid build-up in our body, hence helping in prevent cramping and stiffness. So, it is wise to give five minutes to the following cool-down stretches. 

1. Single-leg hamstring stretch  

Single-Leg Hamstring Stretch

Place one leg straight out while sitting on the floor. Bend the second leg at the knee and place the sole of that foot against the inside of your opposite thigh (against the straight leg). Reach forward with both arms extended. You may only be able to touch your knee at first but gradually go toward your foot. Hold the position for 30 seconds before switching legs.

3. Abdominal core stretch

Abdominal Core stretch

 Lie on your stomach, flat on your back. Then, with your elbows slightly bent, press up on your elbows or all the way to your palms. You may only be able to reach your elbows, but that’s fine. Stretch your neck and head back so that you can see the ceiling.

3. Child’s pose

Childs Pose'

 Child’s Pose is an excellent full-body stretching exercise, to do this you need to kneel on the ground. Then, with your knees and legs together, go to a seated position on the back of your calves, knees bent.  Fold over the front of your thighs, extending out with your arms, dropping your head, and maintaining contact between your calves and thighs. The farther you reach, the more you will feel stretched.

Bottom line 

In today’s sedentary lifestyle, it has become quite crucial to indulge our body in physical activity and a 30-minute full body workout at home is the most efficient and easiest way of achieving the same. A 30-minute workout session consisting of warm-up, cardio, and full-body stretching exercises is good enough to keep your body healthy and active. A 30-minute workout has so many benefits associated with our health that you will be amazed to see how much your lifestyle improves once you start. So, you should not delay in welcoming this life-changing aspect to your life. 

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