Total Body Workout with No Equipment At Home

Total Body Workout with No Equipment: At Home

The Total Body Workout with NO Equipment: At Home

Home workouts are trending hot, and not just because the coronavirus closed all the gyms. When you work out at home, you’re better able to work out on your schedule, in privacy, and without it costing you a dime. Best of all, you can get a total body workout with NO equipment if you follow the right routine.


Here are our top easy yet impactful movements that will rock your body in just 20 minutes a day:

The Total Body Workout with NO Equipment: At Home

We’re going to dive into each exercise, but here’s a quick spoiler alert at what we’re pushing:


  • 10 Burpees
  • 15 Sit-Ups
  • 20 Air Squats
  • 8 Push-Ups
  • 12 Mountain Climbers


Yep, that’s it! We follow the AMRAP method – do As Many Rounds As Possible in 20 minutes.


Ready, set, get moving!


Burpees are a combination of several moves and take a bit of stamina. Stand with your feet shoulder-width apart, then lower into a squat and place your hands in front of you. Jump into a plank position, then back to squatting, then jump into the air.


We love sit-ups for a LOT of reasons: they’re effective in building core strength, they’re easy to do, and they can be modified to fit any skill level.


Start by lying on your back with your arms crossed over your chest and knees bent in an upside-down V shape, feet flat on the floor. Tighten your core and rise upward to a sitting position, then lower yourself back down. That’s one sit-up. Don’t use your hands and keep your knees together and feet flat for the most benefit.

Air Squats

Think of air squats as squatting without weights. To do this with proper form, bend your knees like you’re about to sit in an invisible chair, then stand up. That’s one rep. Keep going for 20 reps, then move on to push-ups.


One of the very first exercises you probably learned as a kid, a push-up combines a plank position with arm action. It works every muscle in your body, which is why we’ve included it this total body workout with NO equipment.


If you need to go down to your knees, that’s fine. You’ll still get mad benefits throughout your upper body, core, and glutes.

Mountain Climbers

No real mountain climbing required here! Go into a plank position, then “run” in place alternating legs while keeping your upper body stable. Make sure you’re pulling your knees into chest and keeping proper form.

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