Full body workout without gym

This post is about full body workout without any gym equipment. You don’t need any fancy machines or dumbbells to stay fit. You can even build muscle or lose fat without the gym.  If you know the right exercises and the technique to perform them, then you can build a great physique. Here are some best exercises which you can perform on daily basis.

A cardio workout


Regular jogging offers much health benefits. It will help to build strong bones, strengthen muscles, burn plenty of extra calories, increases stamina and maintaining in a healthy weight. Do it for 20 – 30 minutes a day, 3-4 days a week.


For improving health with cycling, it takes only takes 2 – 4 hours a week to achieve a general improvement to your health. It’s easy and good for strength, stamina and muscle workout. Do it 30 minutes a day on daily basis.

Training at home


There is a wide variety of workout, which can be done easily at home, like push-ups, triceps dips, squats, crunches, planks, lunges, and bridges to help you build your strength without any fancy equipment.

Beginner’s Daily Routine Exercises -:

  • Walk or jog for 5 minutes to warm up.
  • 20 squats
  • 20 lunges (10 on each leg)
  • 10 tricep dips
  • 10 crunches
  • 30-second plank
  • 30-second glute bridges

Note -: After every 2 weeks increase the reps and the sets of these exercises.


Yoga can be an excellent option for those looking to build strength and flexibility, and with a minimum of equipment. Regular yoga practice creates mental clarity and calmness. For yoga routines, there are many available streaming sites such as YouTube or Amazon Prime and also on T.V.

Household objects

Use household objects to increase the intensity. You can use milk jugs and detergent bottles. For more heavyweights, I’ll recommend that, take an empty bag and fill it with heavy things like books, filled water bottles or anything heavy you like. Hang it and you can do squats, push-ups, and plank. For tricep dips, you can use a chair, as shown up in the image.

Fitting exercise into a busy lifestyle

Make your workouts ultra efficient

If you are a really busy person with your job or business, then you only need to work out three days a week for 45 minutes a day. In a busy schedule, always focus on increasing your intensity instead.

Use your breaks in cardio

While at work, during or after lunch you take a walk or short cycle ride for 15-20 minutes. Exercising during your breaks also has the advantage of getting you away from your desk. It can help you clear your head and get your mind off your work for a few minutes. In addition, you can also go to work by cycling, though it will be more than enough for a cardio section in a day.

While watching TV

Most people watch TV after getting home from work. While TV time is fun, all that sitting is bad for your body and for your overall health. Instead of staying on the couch, why not use some of your TV time to work out? There are tons of exercises you can do in your living room, all without missing a second of your favorite show.

Here are some best exercises -:

  • Squats
  • High knees
  • Rope Jumping
  • Tricep Dips With Chair
  • Crunches