If you’re pushed for time and don’t have access to a gym or a variety of home weights, then you’ve got to get smart with your training. That means planning workouts that are effective in strengthening the whole body in a short space of time, that don’t require a lot of equipment.
Getting a personal trainer to design your workout is an even better idea. That is exactly what I did when I reached out to Monty Simmons from Move With Monty. I asked him to share the best full-body workout you can do at home without needing any weights. This approach takes the guesswork out of exercise planning. A professional can create a routine that targets all your major muscle groups effectively. You get expert guidance without having to figure everything out yourself. The workout Monty designed requires no equipment at all. You can do it in your living room or bedroom. This makes it perfect for people who want to stay fit but do not have access to a gym or weights at home.
30-Minute Full-Body Home Workout
There are four stages to the workout, and each involves doing three rounds of two or three moves as a superset. That means doing the exercises back-to-back with minimal rest, then taking a break once you’ve completed a full round of the moves.
Do all of your rounds for each set before you move to the next one. For example in set A you complete three rounds of incline push-ups and chair dips. After that you move on to set B.
Set A
Do the two exercises back-to-back, then rest for 45 seconds before you do another round. Do three rounds of both moves in total.
A1 incline push-up
Reps: 10
Targets: Chest, shoulders, triceps
- Support your body with your hands on the edge of a chair or bench, fingers facing forward and hands shoulder-width apart.
- Step your feet back until your body forms a straight line from head to heels.
- Lower your chest toward the surface, elbows angled about 45° from your sides, then press the floor away to come back up.
- Keep your ribs down and hips level.
A2 chair dip
Targets: Triceps, shoulders, chest
- Sit on the edge of a chair with your hands beside your hips, fingers forward.
- Walk your feet forward so your hips come just in front of the seat.
- Lower by bending your elbows straight back, keeping your glutes close to the chair.
- Press back up until your arms are nearly straight.
- Stay slightly reclined so the triceps do the work rather than the shoulders.
Set B
Do the two moves in this superset with minimal rest, then take a 45-second break before doing another round. Do three rounds of both moves in total.
B1 Bulgarian split squat
Reps: 10 each leg
Targets: Glutes, thighs
- Stand about 23-25 inches in front of a bench/chair/sofa and rest the top of one foot behind you on the seat.
- Keep your front foot flat and your torso tall.
- Lower your back knee toward the floor, bending through the hip and knee.
- Drive through the front heel to stand tall again.
- Keep the front knee tracking over your toes and don’t let it go knock-kneed.
B2 Leg raise
Reps: 10
Targets: Abs, hip flexors.
- Lie on your back, with your legs extended and inner thighs squeezed together. Your lower back should be pressed into the floor.
- Brace your core and lift both legs together.
- Lower under control until your feet hover above the floor, then lift back up.
Set C
Once again, you should do the two moves in this set in a row with minimal rest, then take a 30-45-second break between rounds. Do three rounds of both moves in total.
C1 pike push-up
Reps: 8
Targets: Shoulders, triceps, upper back
- Start in a downward-facing dog position, with your hips high and hands shoulder-width apart.
- Bend your elbows to lower the crown of your head towards the floor between your hands, keeping your hips high.
- Press the floor away until your arms are straight again.
- Think about pushing your head through your arms at the top for full shoulder engagement.
C2 mountain climbers
Reps: 20 each side
Targets: Abs, shoulders, hip flexors (cardio and core)
- Begin in a high plank position with your wrists stacked under your shoulders.
- Drive one knee toward your chest, then switch legs quickly in a running motion.
- Keep your hips level and core tight — your body should stay stable as your legs move.
- Work at a steady, controlled rhythm; don’t let your front foot touch the floor.
Set D
Finish with this three-move tri-set. Do the three exercises back-to-back and then rest for 60 seconds between rounds. Do three rounds in total.
D1 back extension
Reps: 10
Targets: Lower back, glutes
- Lie face down with your arms by your sides.
- Lift your chest and legs slightly off the floor by squeezing your glutes and lower back.
- Touch your chest to the floor gently between reps, but maintain tension through your spine.
- Avoid cranking your neck; instead, look down and think about staying long through the spine.
D2 Russian twist
Reps: 10 each side
Targets: Abs, obliques
- Sit tall and then lean back until your core engages.
- You can have your feet raised (harder) or heels down on the floor (easier).
- Rotate your torso side-to-side, touching your hands lightly to your pelvis each time.
- Keep the movement controlled with your chest up and spine neutral.
D3 jack-knife
Reps: 10
Targets: Abs, hip flexors
- Lie flat with your arms overhead.
- Lift your legs and arms together to meet above your hips, forming a “V” shape with your body.
- Lower slowly with control, keeping your lower back pressed lightly into the floor.
- Stop just short of touching the floor before lifting again.
