13 Effective No Gym Full Body Workout Routines (Lose Weight and Get Flat Belly)

13 full-body workout routines – Did you know that you can build strong muscles without making use of any fitness equipment? Who even needs a gym when there’s the living room floor?

Full body workout routines, as the name implies, exercise most of the muscle groups in your body and As those muscles become stronger, you will get fitter.

So, for the days when you are too tired to go to the gym or when there is no equipment within your reach, you can always use your body-weight as resistance to strengthen your muscles.

Nothing could be further from the truth! It’s completely possible to lose weight, gain muscle, and progress towards your fitness goals using nothing but bodyweight exercises. Yes, you heard me right! I’m sharing in this post 13 of my favorite no gym full-body workout routines that require absolutely no equipment.


Bodyweight exercises are a simple, effective way to improve balance, flexibility, and strength without machinery or extra equipment. From legs and shoulders to chest and abs, every part of the body that can get stronger with body resistance alone is covered.

The best way to get results from your workout routines is to know what you want to achieve. That way, you will not work in vain exercising the wrong sets of muscles or worst still do routines that won’t work. In order to avoid injuries and get results fast, it is best to use a professional instructor.


Further Reading:  How to Lose Thigh Fat At Home


6 Quick Things You Should Know Before You Get Started

1. These best at-home workout routines all follow established protocols for the most effective bodyweight and can all be done in 20 minutes or less at home.

2. Each of these workouts will challenge your whole body, although some are designed to focus in particular on either the lower or upper body or the core.

3. Try as much as possible to perfect each move every time you do them. These short workouts are meant to be intense, but that doesn’t mean going as hard as you possibly can each time you workout.

4. Be sure to warm up first. Some high knees or jumping jacks should also be done to get your heart rate up.

5. And don’t forget to cool down.

6. If you have health issues, like high blood pressure or injuries, you should talk to a doctor first about what moves you should avoid or modify.


Let’s get started then!


13 Best At-Home Full Body Workout Routines

Full Body exercises for weight loss come not without challenge. And while picking the best ones can be tricky, here you can find some of the best ideas and options that you may want to try out. 


1. Squat Reach and Jump



Perform a normal squat, but immediately jump up, reaching the arms straight overhead. Aim for 15 reps, taking a quick breather before the next set. It is one of the best at-home workout routines. It will tone your legs and arms and give you great abs fast!


2. Rocking Plank



How To:

Get into a regular push-up plank position.

  • Move forward slowly, rising higher on your toes and driving your shoulders and
  • Head forward, pushing past the distance of your hands.
  • Slowly move back to the start position so your shoulders are aligned with your hands again and the weight is evenly distributed between feet and hands.


3. Diamond Push-Up


How To:

  • Start in a push-up position with your thumbs and index fingers of each hand touching to make a diamond shape.
  • While keeping your elbows as close to your side as possible,
  • Lower yourself down until your chest touches the back of your hands.

4. Judo Push-up



How To:

From a push-up position,

  • Raise up those hips and in one swift movement (Hai-yah!)
  • Use the arms to lower the front of the body until the chin comes close to the floor.
  • Swoop the head and shoulders upward and lower the hips, keeping the knees off the ground.
  • Reverse the move to come back to the raised hip position.

Try to repeat for 30-60 seconds.


5. Flutter Kick


How To:

  • Start lying on your back with arms at your sides and palms facing down.
  • With legs extended, lift the heels off the floor (about six inches).
  • Make quick, small up-and-down pulses with the legs, while keeping the core engaged.
  • Try to keep kicking it for a minute straight!

6. Crunch



How To:

  • Lie on your back with the knees bent and feet flat on the floor.
  • With hands behind the head, place the chin down slightly and
  • Peel the head and shoulders off the mat while engaging the core.
  • Continue curling up until the upper back is off the mat.
  • Hold briefly, then lower the torso back toward the mat slowly.

7. Shoulder Bridge


How To:

  • Lie on your back with the knees bent and feet hip-width apart.
  • Place arms at your side and lift up the spine and hips.
  • Only the head, feet, arms, and shoulders should be on the ground.
  • Then lift one leg upwards, keeping the core tight, slowly bring the leg back down, then lift back up.

Try to do 10 reps per leg, then bring the knee in place and spine back on the floor.#


8. Side Forearm Plank


How To:

  • Lie on your left side and lift your body off the ground with your left elbow on the mat directly under your shoulder.
  • Keep your legs straight and stack your right foot on top of your left.
  • Place your right arm flat on top of your right side (or place right hand on right hip or raise an arm in air), and
  • Support the weight of your body on the outer left foot and left forearm.


9) Quadruped Leg Lift


How To:

  • Starting on the hands and knees, keep a flat back and engage the core.
  • Raise the left leg straight back, stopping when the foot is hip-level and the thigh parallels the floor.
  • Balance for as long as possible, then raise the bottom right toe off the floor,
  • Tightening the butt, back, and abs (try to be graceful here!). Hold for up to 10 seconds, then switch legs.


10) Standard Push-Up


How To:

There’s a reason this one’s a classic.

  • With hands shoulder-width apart, keep the feet flexed at hip distance, and tighten the core.
  • Bend the elbows until the chest reaches the ground, and
  • Then push back up (make sure to keep the elbows tucked close to the body).


11) Arm Circles



How To:

  • Stand with arms extended by the sides, perpendicular to the torso.
  • Slowly make clockwise circles for about twenty to thirty seconds (about one foot in diameter).
  • Then reverse the movement, going counter-clockwise.


12) Russian Twist


How To:

  • Sit on the floor with knees bent and feet together lifted a few inches off the floor.
  • With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion.
  • Here, slow and steady wins the race: The slower the twist, the deeper the burn.

13. Single Leg Abdominal Press



How To:

  • Lie on your back with the knees bent and feet on the floor.
  • Tighten the abs and raise the right leg, with the knee and hip bent at a 90-degree angle.
  • Push the right hand on top of the lifted knee, using the core to create pressure between the hand and knee.
  • Hold for five counts, and then lower back down to repeat with the left hand and knee.

Read Also: Exercises to Prevent Lower Back Pain



Take Away from Full Body Workout Routines

Any of the routines above will give you an ideal result depending on your target and the intensity of your workout. It is important to note that getting the type of body you want is not just about exercise. If you do not eat right, you probably won’t see the results.

So you want to pay attention to the nutrition that best suits your workout goals.  Furthermore, be sure to warm up before you start any workout routine. This will prep your body for what is to come and help you avoid injuries. You can do stretches or aerobics as a warm-up.

As you embark on the journey to your best body yet, remain diligent in your preferred full-body workout routine. Don’t skip workdays and don’t skip rest days.

In no time, you will begin to see results that will excite and encourage you.



All of these are great workouts that you can try doing right now. The best thing about these is that you can adapt them to your daily workouts. And yes, these best bodyweight exercises for weight loss can work amazingly well.

Which of the full-body workout routines is your favorite? Let’s know in the comment box below and don’t forget to share this post with friends.

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