The best exercises for a full body workout at home, completely without equipment! Get your full body workout routine going!


Squats are an exercise that primarily trains the legs but also involves other muscle groups such as the back, torso and abs.

  • Stand with your feet slightly wider than hip-width and point your toes straight ahead or slightly outwards.
  • Keep your back straight and your and look straight aheat.
  • Bend your knees, being careful not to fall inward with them, and lower your hips so that you sit down as if you were sitting on a chair. Try to maintain a straight back and not lean your upper body forward.
  • At the bottom position, push back up to a standing position.
  • Repeat  for the desired number of reps.



Push-ups are a challenging exercise that primarily works the chest, triceps and shoulder muscles.

  • Start in a high plank position with your hands on the ground shoulder-width apart and your feet together.
  • Lower your body down. Keep your body straight from head to feet.
  • When your chest nearly touches the ground, press back up to the starting position.
  • Repeat for the desired number of reps.


High knees

High knees are an exercise that mainly trains the leg muscles and cardio.

  • Stand up with a straight back and feet close together.
  • Raise the right knee up to the height of the hip while raising the left arm up and forward.
  • Lower the right knee and return to the starting position while lowering the left arm.
  • Repeat the same movement with the left knee and right arm.
  • Continue alternating right and left sides with high knees for desired number of repetitions or time.


Sit ups

Sit ups are an exercise that primarily trains the abdominal muscles.

  • Lie on your back with your knees bent and your feet on the ground.
  • Place your hands behind your head or across your chest.
  • Lift your upper body by tensing your abs and roll up toward your knees.
  • Lower your upper body back down to the floor slowly.
  • Repeat  for the desired number of reps


Jumping Lunge

Lunges with jumps is an advanced exercise that trains the leg muscles, increases explosiveness and improves balance.

  • Stand up with a straight back and feet hip-width apart.
  • Make a lunge position by taking a step forward with your right foot and bending both knees until your right knee is at a 90-degree angle.
  • Explosively jump up with both legs at the same time and switch to a lunge position with your left foot in front of you and knees bent.
  • Continue to alternate between right and left leg with jumps for desired number of reps or time.


The plank

The plank is an exercise that mainly trains the abs, but also the arm and leg muscles.

  • Begin by lying on your stomach on a mat or soft surface.
  • Place your hands under your shoulders and push your body and the toes in the floor, so that you are in a high plank position.
  • Keep your shoulders over your hands. Keep your head in a neutral position and look down on the floor.
  • Activate the core muscles by pulling the belly button in towards the spine and tensing the buttocks.
  • Keep your whole body in a straight line from head to feet.
  • Hold the position for the desired amount of seconds.



Burpees are a high-intensity full-body exercise that can improve your cardio, strength and coordination.

  • Start by standing up with your back straight and your feet hip-width apart.
  • Bend your knees and place your hands on the ground in front of you.
  • Jump back with your feet while lowering your chest to the ground to do a push-up.
  • Jump back up with your feet in front of your hands, and stand up in an upright position.
  • Perform an explosive jump upwards with your arms straight overhead.
  • Land softly on the ground and repeat the exercise for the desired number of reps or time.
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