If you’re pushed for time and don’t have access to a gym or a variety of home weights, then you’ve got to get smart with your training. That means planning workouts that are effective in strengthening the whole body in a short space of time, that don’t require a lot of equipment.
Smarter still is to get a personal trainer to create that workout for you, which is exactly what I did when I asked Monty Simmons of Move With Monty for the best full-body workout you can do at home without any weights to hand.
Simmons put together the following session, which will take 20-30 minutes to complete and targets muscles all over the body. You can do the workout anywhere you have space to stand and lie down, but you need a surface like a chair or sofa for moves like dips.
Along with information on the reps to do for each move and the muscles it targets, Simmons has also provided a step-by-step guide on how to do each exercise.
30-Minute Full-Body Home Workout
There are four stages to the workout, and each involves doing three rounds of two or three moves as a superset. That means doing the exercises back-to-back with minimal rest, then taking a break once you’ve completed a full round of the moves.
Do all of your rounds for each set before moving on. For example, in set A, you do three rounds of incline push-ups and chair dips, then move on to set B.
Set A
Do the two exercises back-to-back, then rest for 45 seconds before you do another round. Do three rounds of both moves in total.
A1 incline push-up
Reps: 10
Targets: Chest, shoulders, triceps
- Support your body with your hands on the edge of a chair or bench, fingers facing forward and hands shoulder-width apart.
- Step your feet back until your body forms a straight line from head to heels.
- Lower your chest toward the surface, elbows angled about 45° from your sides, then press the floor away to come back up.
- Keep your ribs down and hips level.
A2 chair dip
Reps: 10
Targets: Triceps, shoulders, chest
- Sit on the edge of a chair with your hands beside your hips, fingers forward.
- Walk your feet forward so your hips come just in front of the seat.
- Lower by bending your elbows straight back, keeping your glutes close to the chair.
- Press back up until your arms are nearly straight.
- Stay slightly reclined so the triceps do the work rather than the shoulders.
Set B
Do the two moves in this superset with minimal rest, then take a 45-second break before doing another round. Do three rounds of both moves in total.
B1 Bulgarian split squat
Reps: 10 each leg
Targets: Glutes, thighs
- Stand about 23-25 inches in front of a bench/chair/sofa and rest the top of one foot behind you on the seat.
- Keep your front foot flat and your torso tall.
- Lower your back knee toward the floor, bending through the hip and knee.
- Drive through the front heel to stand tall again.
- Keep the front knee tracking over your toes and don’t let it go knock-kneed.
B2 Leg raise
Reps: 10
Targets: Abs, hip flexors.
- Lie on your back, with your legs extended and inner thighs squeezed together. Your lower back should be pressed into the floor.
- Brace your core and lift both legs together.
- Lower under control until your feet hover above the floor, then lift back up.
Set C
Once again, you should do the two moves in this set in a row with minimal rest, then take a 30-45-second break between rounds. Do three rounds of both moves in total.
C1 pike push-up
Reps: 8
Targets: Shoulders, triceps, upper back
- Start in a downward-facing dog position, with your hips high and hands shoulder-width apart.
- Bend your elbows to lower the crown of your head towards the floor between your hands, keeping your hips high.
- Press the floor away until your arms are straight again.
- Think about pushing your head through your arms at the top for full shoulder engagement.
C2 mountain climbers
Reps: 20 each side
Targets: Abs, shoulders, hip flexors (cardio and core)
- Begin in a high plank position with your wrists stacked under your shoulders.
- Drive one knee toward your chest, then switch legs quickly in a running motion.
- Keep your hips level and core tight — your body should stay stable as your legs move.
- Work at a steady, controlled rhythm; don’t let your front foot touch the floor.
Set D
Finish with this three-move tri-set. Do the three exercises back-to-back and then rest for 60 seconds between rounds. Do three rounds in total.
D1 back extension
Reps: 10
Targets: Lower back, glutes
- Lie face down with your arms by your sides.
- Lift your chest and legs slightly off the floor by squeezing your glutes and lower back.
- Touch your chest to the floor gently between reps, but maintain tension through your spine.
- Avoid cranking your neck; instead, look down and think about staying long through the spine.
D2 Russian twist
Reps: 10 each side
Targets: Abs, obliques
- Sit tall and then lean back until your core engages.
- You can have your feet raised (harder) or heels down on the floor (easier).
- Rotate your torso side-to-side, touching your hands lightly to your pelvis each time.
- Keep the movement controlled with your chest up and spine neutral.
D3 jack-knife
Reps: 10
Targets: Abs, hip flexors
- Lie flat with your arms overhead.
- Lift your legs and arms together to meet above your hips, forming a “V” shape with your body.
- Lower slowly with control, keeping your lower back pressed lightly into the floor.
- Stop just short of touching the floor before lifting again.
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