Full Body Workout Without Any Equipment!

Wall Sits

A fast and effective total-body living room workout that can be done anywhere – no gym membership or equipment required! 

Full Body Workout

As someone who has lost over 60 pounds and maintained the loss for over 12 years, I can tell you that fitness is a huge part of my healthy lifestyle. One of the most common requests I receive from readers is a workout that can be done anywhere, without any equipment or gym membership!


DSC 8011

Well, my friends, your wish is my command. I’m thrilled to finally share a total body workout, complete with a warm-up, core section and cool down that can be done anywhere.

Liz Stretching

Whether you do it at home while a baby naps, in a hotel room during a work trip or at the park with your friends, you now have no excuses for getting your sweat on! As a reminder, always listen to your body and start slow if you’re just starting a new fitness routine. Enjoy!


Spend at least 5 minutes of warming up before you begin the workout. Repeat this circuit two times.


Body Weight Squats x 10

Knee Pulls

Hamstring Leg Swings x 10

Knee Pulls

Knee Pulls x 5 on each side


Upper Body:

Repeat this circuit 2 times.

Plank Walk-Ups:

Begin in a plank position with bent elbows, resting your weight on your forearms. Keep your body in a straight line and core tight. Without changing your body posture (don’t let your hips sag! I’m still working on this!), place your left hand on the floor, then your right hand. Push your body into the “up” position of a pushup then lower yourself back onto your elbows into plank position, one arm at a time. Repeat 10 times (20 total movements).



Stand tall with your legs straight. Keeping your legs straight, bend forward and touch the floor with both hands. Walk your hands forward while keeping your legs straight so that you end up close to the pushup position. Walk your feet forward in small steps keeping your hands on the ground so that you end up back in the starting position. Repeat 5 times.

Shoulder Taps

Shoulder Taps

Start in a push-up position with your arms fully extended, keeping your body in a straight line, and up on your toes. Quickly bring one hand up to tap the opposite-side shoulder, placing that hand back on the floor before repeating to the opposite side. Repeat 10 times (20 total taps.)

Wall Sits

Lower Body:

Repeat circuit 2 times.


Stand against a wall and slide downward into a squat position by moving your feet forward until your knees make a 90-degree angle and your hamstrings are parallel to the floor. Hold for 30 seconds.

Curtsy Lunge

Curtsy Lunge

Starting in a standing position, step your left leg behind you and to the right so that your thighs cross. You will bend your knees almost as if you were curtsying. Be sure to keep your knee aligned with your front ankle. Return to standing then switch sides. Repeat 10 times on each leg.

Speed Skaters

Speed Skaters

Standing in a normal position, take a big step out to the right, sweeping your left leg behind you while bringing your left arm across your body. Next, step left, bringing your right leg behind you and your right arm across your body. Rotate side to side, 20 times total.

Squat Jump 180 Turn

180 degree Squat Jumps:

Start in a deep squat position then twist your torso to the left, before jumping up and spinning to the left 180 degrees (halfway around). Land softly in a squat then repeat in the other direction. Repeat 10 times.

Side Planks


Repeat circuit 2 times.

Side Planks:

Hold for 30 seconds each side

Plank Walkups


Hold for 30 seconds

Stretching Cooldown

Cool Down:

Hold each stretch for 20 seconds.

Stretching Upper Body

Be sure to tag me on social media (@TheLemonBowl on Instagram!) if you try this routine at home! I’d love to see you get your sweat on! For more healthy habits tips, be sure to explore my Weight Loss, Nutrition and Fitness sections!

Want more fun fitness ideas?? Head over to my Pinterest board for more tips!

2 thoughts on “Full Body Workout Without Any Equipment!”

  1. Hi!! I’m excited to try this and frankly loved your blog as well. I have a question, Can we try this workouts at home without any fitness instructor or doctor suggestion? Plz let me know so that I may not face any problem, because many are new to me in this.

Leave a Comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.