Quick Beginner Full-Body Workout – No Equipment

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Looking for a full-body workout for beginners without equipment? Don’t worry I got you covered! This beginner full body workout just takes 20 minutes, but it will work your arms, core, and legs!

As a busy mom of three, I have no choice but to make the most out of my workouts. Doing a quick workout like this lets me tighten and tone my whole body in enough time to be ready to get breakfast going when my youngest wakes up.

I also love that since this move doesn’t require any equipment, I can do it at home, at the gym, or even when I take my kids to the park.💪

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Quick Beginner Full-Body Workout – No Equipment

To do this beginner full-body workout, complete the number of reps listed for each exercise. Complete each circuit 2 times before moving on to the next circuit.

You can get a copy of this workout plus 13 more with my Fitness Planner Bundle here.

Circuit #1:

Complete circuit 2 times, 30-second rest between each exercise, if needed.

• Crab Walk – 20 secs
• Arm Circles Forward & Backward – 10 reps, each
• Shoulder Taps on Knees – 10-15 reps
• Plank Walk-Outs – 10 reps

Circuit #2:

Complete circuit 2 times, 30-second rest between each exercise, if needed.

• Crunches – 20 reps
• Plank Hold – 30 secs
• Flutter Kicks – 20 reps, each leg
• Superman Hold – 30 secs

Circuit #3:

Complete circuit 2 times, 30-second rest between each exercise, if needed.

• Side Lunges – 10 reps, each leg
• Calf Raises – 15 reps
• High Knee March – 20 reps
• Donkey Kicks – 10 reps, each leg

For a demonstration of how to do each move, watch the video below!

How to Do This Full Body Workout for Beginners Without Equipment

This beginner full body workout can easily be done without equipment. All of the exercises listed use only your body weight as resistance so you can do this workout at home, at the gym, or when traveling.

There is only 1 exercise listed that requires any kind of equipment. I typically use a chair at home to do it. You could also use a bench, curb, or any type of surface or platform that you can step up onto.

I’ve even included modifications for that move if you have nothing you can use. This workout really can be done just about anywhere.

To do this workout, you will perform 3 circuits covering your arms, abs, and legs. Each circuit has 4 different exercises. Complete each circuit 2 times before you move on to the next circuit.

If you find the workout starts to get a little challenging, take up to a 30-second break between each exercise to catch your breath and reset. Altogether this workout should take about 20 minutes.

I have listed modifications under the description of each exercise move if you need to make this workout easier or more challenging. Read on for information on how to perform each move properly.

Crab Walk 

Start by sitting on the ground with your legs bent and your feet hip-width apart. Lean your shoulders back a little bit and place your hands on the ground behind your hips.

Next, lift your hips into the air so your weight is supported on your hands and feet. Walk your hands and feet forward and backward.

Try to keep your hips in the air during the entire exercise. Repeat for 20 seconds.

Modifications: If this move feels too challenging, try just lifting your hips into the air and holding for a few seconds then place them back down. If this move feels too easy, try kicking your legs out one at a time instead of “walking” around.

Arm Circles Forward & Backward 

Start by standing tall and holding your arms out to the side, keeping your elbows straight. Quickly rotate your arms forward in small arm circles. Imagine making donut-sized circles with your fingertips.

Count each repetition at the top of the circle. Perform 10 reps forward and backward.

Modifications: If this move feels too challenging, try making bigger arm circles. If this move feels too easy, try making your arm circles faster.

Shoulder Taps on Knees 

Get into a plank position and place your knees on the floor. Your body should make a straight line from your head all the way down to your knees.

Place your hands directly below your shoulders. Shift your weight to your left hand and reach up with your right hand and tap your shoulder.

Place your right hand on the ground and repeat on the other side. Try to keep your hips and body stable and in a straight line as you switch from side to side.

Repeat for 10-15 reps on each side.

Modifications: If this move feels too challenging, just try lifting each hand off the ground for a moment instead of trying to tap your shoulder. If this move feels too easy, try lifting your knees off the ground and holding a full plank.

Plank Walk Outs

Start by standing up straight with your feet shoulder-width apart. Then squat or bend down until your hands can reach the floor.

Next, walk your hands out one at a time until you are in a full plank position. Your hands should be directly below your shoulders and your body should form a straight line from your head to your heels.

Hold for a moment then walk your hands back toward your feet and return to your starting position. Perform 10 reps.

Modifications: If this move feels too challenging, place your knees on the ground before you walk your hands out and do a knee plank. If this move feels too easy, try adding a pushup when you’re in the plank position.

Crunches 

Start by lying on your back with your knees bent and your feet flat on the floor. Place your hands behind your head with your elbows out to the side.

Lift your head and shoulders up off the ground and toward the ceiling. Slowly lower your head and shoulders back to the ground. Perform 20 reps.

Modifications: If this move feels too challenging, perform fewer reps. If this move feels too easy, try adding a pulse at the top of each rep.

Plank Hold 

Start in a full plank position with your feet close together. Your hands should be directly below your shoulders and your body should form a straight line from your head to your heels. Hold for 30 seconds.

Modifications: If this move feels challenging, try dropping both your knees to the ground. If this move feels too easy, try lifting one leg off the ground during each circuit.

Relevant Posts:

• Quick 20 Minute Beginner HIIT Workout – No Equipment
• Full Body Circuit: Beginner Strength Training Workout

Flutter Kicks 

Start by lying flat on your back with your hands by your sides. Place your hands underneath your hips. Then lift both feet 3 inches above the ground.

Keeping your legs straight, kick one leg up in the air 3-6 inches. Then switch and alternate your legs back and forth. Make sure you keep your core engaged and your lower back touching the floor throughout the entire move.

Perform 20 reps on each leg.

Modifications: If this move feels challenging, try resting your foot on the ground between kicks. If this move feels easy, try kicking your legs higher throughout the move.

Superman Hold 

Lay on your belly with your feet stretched out on the floor about hip-width apart. Stretch your arms straight out in front of you beside your ears.

Lift your arms, head, chest, and legs off the floor. You should look like Superman flying through the air.

Make sure to engage your shoulders, back, booty, and legs. Don’t worry about lifting too high if that’s uncomfortable. There should be no strain or sharp pain. Hold for 30 seconds.

Modifications: If this move feels too challenging, just try only lifting your chest and arms. If this move feels too easy, try pulsing up and down.

Side Lunges 

Start by standing with your feet hip-width apart. Shift to the side until the majority of your body weight rests on your right leg. Step your left leg far out to the side.

Bend your hips backward similarly to the way you do in a squat and bend your left leg until your thigh is parallel to the ground. Keep your right leg straight throughout the lunge.

Make sure your left knee doesn’t go past the toes of your left foot. Press off your left leg and return to the starting position. Repeat on the right side.

Perform 10 reps on each leg.

Modifications: If this move feels too challenging, don’t go as deep into the lunge. If this move feels too easy, try adding in a little lunge pulse on each rep.

Calf Raises 

Start by standing with your feet shoulder-width apart, toes facing forward. You can place your hands on your hips or just hold them at your side.

Carefully lift your heels into the air until just the balls of your feet are touching the ground. Slowly lower your heels back to the ground.

If you find yourself losing your balance, try engaging your core more or holding on to the back of a chair. Perform 15 reps.

Modifications: If this move feels too challenging, perform fewer reps. If this move feels too easy, try performing the calf raises on one leg at a time.

High Knee March 

Stand with your feet shoulder-width apart. Hold your hands straight out in front of you with your elbows held close to your body.

Next, lift your right knee straight up until it touches your right hand. Place your right knee back down on the ground and repeat with the left knee.

Perform 20 reps.

Modifications: If this move feels too challenging, try only lifting your knee halfway toward your hands. If this move feels too easy, perform 20 reps on each leg.

Donkey Kicks 

Get down on all fours with your hands directly below your shoulders and your knees directly below your hips. Maintain a 90-degree angle with your right knee as you lift your right heel towards the sky.

Lift your heel as high as you comfortably can while still keeping your back straight. Bring your knee back down towards the ground. Try not to let your knee touch the ground in between reps.

Perform 10 reps on each leg.

Modifications: If this move feels too challenging, try lifting your leg only partway toward the sky. If this move feels too easy, add a pulse in the air on each rep.

Final Thoughts on Quick Beginner Full Body Workout – No Equipment

I hope you enjoy this Quick Beginner Full Body Workout – No Equipment. It’s great for getting a full-body workout in just 20 minutes. You can get a copy of this workout plus 13 more with my Fitness Planner Bundle here.

After you try this full-body workout for beginners without equipment, let me know what you think. Comment below or email me at Candice@littlestepsbighappy.com. Follow me on Pinterest for more beginner home workouts.

Looking for more workouts?

Workout Roundups:

• Beginner Workout Roundup: 14 Workouts to do at-home anytime
• 31 Great Beginner Workouts You Can Do at Home
• 30 Great Beginner Cardio Workouts to Crush it at the Gym
• 8 At Home Beginner Workouts For Women (Without Equipment)

Resistance Band Workouts:

• 15 of the Best Resistance Band Exercises for Arms
• 17 Mini Resistance Band Exercises for Abs and a Strong Core
  
• The Best Resistance Band Exercises for Back & Shoulders

Strength Training Workouts:

• Full Body Beginner Strength Training Workout to Do at Home
• Total Body Bootcamp: A Quick Full Body Beginner Workout
• Need Some EMOM Workout Ideas? Try this EMOM Dumbbell Routine
• Quick & Effective Leg and Booty Home Workout
• 12 Quick & Effective Exercises for Flabby Arms

Cardio:

• Quick 20 Minute Beginner HIIT Workout – No Equipment
• 20 Min Tabata Workout for Beginners: Abs & Arms
• 20 Min Heart Pumping Tabata Workout for Beginners
• Beginner-Friendly Cardio EMOM Workout – No Equipment

Yoga:

• A Quick Beginner Yoga Routine You Can Do at Home
• Family Friendly Yoga Routine: Simple yoga routine you can do with your kids

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