No‑Equipment Full‑Body Workout: Train Anywhere, Anytime

No dumbbells? No problem. A no equipment full body workout can hit legs, upper body, and core in one clean circuit. The secret is choosing moves that recruit lots of muscle, then cycling them with short rests so you finish energized, not exhausted.

Set a 20–30 minute window, put your phone on do‑not‑disturb, and move with smooth, controlled reps.

The circuit

Tempo squats, incline push‑ups, hip hinges or glute bridges, towel rows in a doorway, and a plank or hollow hold. Work 40 seconds, rest 20, repeat for 3–5 rounds. Keep shoulders away from ears and brace your core.

Level up over time

Lower the push‑up surface, add pauses at the bottom of squats, extend planks, or add a round. Prefer video guidance? A no‑gym plan keeps you progressing without equipment. To connect this training to everyday strength, see our free functional strength e‑book.

Anywhere, anytime, full‑body results—zero gear required.