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No-Equipment Full-Body Home Workout

25 minutes to get you in shape!

You don’t need much time to get in shape, or space for that matter. Check out this no-equipment full-body home workout.

The workout you are about to see is perfect if you are a beginner or want to elevate your heart rate and keep burning some extra calories. As mentioned above, you can do it from home or anywhere else, as long as you have enough space around you for these movements. Coach Reg designed this no-equipment full-body home workout.

Reggie Harvey is an IFBB Pro and fitness coach who created this series of movements for Bodybuilding.com, a website focused on all things gym-related and a YouTube channel with over 5.5 million subscribers.

Check out his own no-equipment full-body home workout below.

no-equipment full-body home workoutSource: Olivia Bauso / Unsplash

No-Equipment Full-Body Home Workout

As explained by coach Reg, this no-equipment full-body home workout starts focusing on your lower body, then goes to exercises focusing on the upper body, then moves to full-body movements and finally it finishes off with some core exercises.

“We’re gonna all the muscle groups, we’re not gonna skip a beat, we’re gonna get your heart rate up,” coach Reg says.


  • Deep squat
  • Straight leg kicking
  • High-knee pull
  • Quad stretch with calf raise
  • Glute stretching
  • Over the hurdle
  • Reverse over the hurdle
  • Hamstring scoop
  • Jumping jack

The total warm-up should take 4 minutes.

This is focused more on stretching rather than holding your body in a squat position. Shift from side to side, you can even drop to one knee and move your ankles too. The straight leg kicking is to warm up the hamstrings and hips.

Over the hurdle also opens up the hips, and the hamstring scoop stretches the hamstrings even further. Jumping jacks are done for 20 seconds to get your heart rate up.

Lower Body

This part is comprised of 25-second with 5 different exercises, with 5 seconds of recovery in between them, for 5 minutes.

  • Deep squat
  • Backwards lunge
  • Jump squat
  • Front lunge
  • Squat hold
Most Scientific Way to Train Glutes How to Grow Your Flat Butt FastSource: Andrea Piacquadio / Pexels

Upper Body

These are the exercises for the no-equipment full-body home workout “upper body block.”

Just like with the lower body block of the workout, you will be doing each exercise for 25 seconds and then taking 5 seconds of rest between the movements for a total of 5 minutes.

  • Walkout
  • Shoulder taps
  • Toe taps
  • Triceps up & down
  • Plyo push-up


And finally, we get to the full-body round of this no-equipment full-body home workout. Again it will be 25-second movements for 5 minutes.

  • Overhead jacks
  • Lateral high-knee shuffle
  • Squat jab
  • Frog jump
  • 8-count bodybuilder


We finish up this no-equipment full-body home workout with some core movements. The idea remains the same with the timing, amount of exercises and rest.

  • Bicycle crunches
  • Straight-leg sit-up with a twist
  • Alternating v-ups
  • Russian twist
  • Plank hold

And that was the entire no-equipment full-body home workout from coach Reggie Harvey. To follow along with the workout, which is much easier, you can simply click on the video below.

VIDEO – No-Equipment Full-Body Home Workout

If you want to continue making progress in your fitness journey, click on any of the links carefully curated below and keep on!

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