30 Minute Full Body Workout No Equipment (Home Plan)

This 30 minute full body workout with no equipment trains your legs, upper body and core using only your bodyweight. It is built for busy people who want a proper session at home, in a hotel room or in the park, without kit or a long commute. Follow the warm up, three blocks and cool down, and you will have trained everything in half an hour.

How this 30 minute full body workout works

The session has five parts. Each block uses a simple work and rest timer, so you do not need to count reps if you do not want to.

• Warm up: 5 minutes

• Block 1, lower body: 8 minutes

• Block 2, upper body: 8 minutes

• Block 3, core and conditioning: 6 minutes

• Cool down: 3 minutes

Work for 40 seconds and rest for 20 seconds unless the block says otherwise. Beginners can switch to 30 seconds of work and 30 seconds of rest.

Use a phone timer or a free interval app. Keep a water bottle nearby and clear enough floor space to lie down and lunge. A mat or towel makes the floor work more comfortable, but it is optional.

5 minute warm up

Do each move for 1 minute, at an easy pace.

1. March on the spot with big arm swings

2. Bodyweight squats, slow and controlled

3. Walkouts, hands down to a plank and back up

4. Reverse lunges, alternating legs

5. World's greatest stretch, alternating sides

Block 1: lower body (8 minutes)

Do 2 rounds of these four exercises, 40 seconds each, 20 seconds rest.

1. Squat with a 2 second pause. Sit down slowly, pause at the bottom, stand up strong.

2. Reverse lunge. Alternate legs, keep your front knee over your foot.

3. Glute bridge. Squeeze your glutes hard at the top for 1 second.

4. Split squat, left then right. 20 seconds each side, back knee towards the floor.

Want a tougher leg day? See my guide to Bulgarian split squats at home.

Block 2: upper body (8 minutes)

Do 2 rounds of these four exercises, 40 seconds each, 20 seconds rest.

1. Push ups. Use a sofa or table edge for incline push ups if floor push ups are too hard.

2. Towel or table row. Lie under a sturdy table, hold the edge and pull your chest up. Or pull hard on a towel looped round a door handle, with the door firmly shut.

3. Pike push ups. Hips high, lower your head towards the floor to work your shoulders.

4. Superman hold. Lie face down and lift your arms and legs a little to work your upper back.

Always check a table or door can take your weight before you row on it. If a move feels too hard, drop to the easier version rather than stopping. If it feels too easy, slow down every rep before you add more.

Block 3: core and conditioning (6 minutes)

Do 2 rounds of these three exercises, 40 seconds each, 20 seconds rest.

1. Mountain climbers. Steady pace, hips level.

2. Dead bug. Low back pressed into the floor, slow arms and legs.

3. Squat to calf raise. Squat down, stand up and rise onto your toes.

For more core ideas, read how to strengthen your core muscles.

3 minute cool down

• Hamstring stretch: 30 seconds each side

• Hip flexor stretch: 30 seconds each side

• Child's pose with slow breathing: 60 seconds

Use the cool down to bring your breathing back to normal. It is also a good moment to note how the session felt, so you know what to change next time.

If you have a heart or blood pressure condition, joint pain, are pregnant or are new to exercise after a long break, speak to your GP before starting a new workout plan.

How often to do this workout, and how to progress

Do this 30 minute full body workout two or three times a week, with a rest day or a walk in between. On the other days, keep moving with steps and light stretching.

To keep improving, change one thing each week:

• Add 5 seconds of work to each exercise

• Add a third round to one block

• Slow the lowering part of each rep to 3 seconds

• Swap in harder versions, like floor push ups instead of incline

Short on time? Try the 20 minute full body workout, or browse the full home workout with no equipment guide for more options.

Bodyweight training will only take you so far. If you want to add weights, get your form checked and have a plan built around your week, working with a personal trainer in Archway is the next step. Sessions take place in a quiet, private personal training studio in Archway, so there is no waiting for kit.

Want this coached 1-to-1? I will turn your home sessions into a full plan, with studio training that fits your week. Book a free consultation at our Archway studio.

Frequently asked questions

Is a 30 minute full body workout enough?

Yes, for most busy people. Two or three focused 30 minute sessions a week can build strength and fitness, especially when you progress them each week.

Can you build muscle with no equipment?

Yes, especially as a beginner. Slow reps, harder variations and more rounds keep your muscles challenged without weights.

How many calories does a 30 minute bodyweight workout burn?

It varies with your size and effort. Many people burn somewhere around 150 to 300 calories, but building strength matters more than the exact number.

Should I do this workout every day?

No. Two or three times a week with rest days in between works best. Walk and stretch on the other days.

Start your transformation

SYP Fitness is a private 1-to-1 personal training studio at 2-4 Navigator Square, Archway, London N19 3UB, 2 minutes from Archway tube. Rated 5.0 from 106 Google reviews.

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