Full Body · 30 minutes

30-Minute Full Body Workout at Home (No Equipment)

  • 30 min
  • 5 moves × 5 rounds
  • No Equipment
  • Beginner

This 30-minute full body workout hits every major muscle group in one session, so you build strength and burn calories without splitting days. It opens with a short warm-up, moves into a 5-exercise circuit you repeat 5 times, and finishes with a cool-down stretch.

Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.

The workout

  1. Warm-Up

    30s each · no rest

    1. 1
      Standing Torso Twists starting position
      Standing Torso Twists

      Core · Back

      30s
    2. 2
      Arm Circles starting position
      Arm Circles

      Shoulders

      30s
    3. 3
      Step Jacks starting position
      Step Jacks

      Full Body · Shoulders

      30s

  2. Main Circuit

    30s work · 30s rest

    Repeat 5× · 60s rest between rounds

    1. 1
      Fire Hydrants starting position
      Fire Hydrants

      Glutes · Core

      30s
    2. 2
      Jumping Jacks starting position
      Jumping Jacks

      Full Body · Calves

      30s
    3. 3
      Boxer Shuffle with Punches starting position
      Boxer Shuffle with Punches

      Shoulders · Calves · Core

      30s
    4. 4
      High Knees starting position
      High Knees

      Quads · Core · Calves

      30s
    5. 5
      Dead Bug starting position
      Dead Bug

      Core

      30s

  3. Cool-Down

    30s each · no rest

    1. 1
      Figure-Four Stretch starting position
      Figure-Four Stretch

      Glutes

      30s
    2. 2
      Child's Pose starting position
      Child's Pose

      Back

      30s
    3. 3
      Chest Opener Stretch starting position
      Chest Opener Stretch

      Chest · Shoulders

      30s

FAQ

Is a 30-minute full body workout enough?

Yes. 30 focused minutes with minimal rest is a complete session. Consistency matters more than length: doing this regularly beats an occasional long workout.

How often should I do this full body workout?

Aim for 3 times a week on non-consecutive days. Increase the level once the current one feels easy.

Can beginners do this workout?

Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.

Do I need any equipment?

No. Every exercise uses just your bodyweight. A chair, wall or couch is the most you'll need, and a mat makes floor work more comfortable.

Keep going

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Make it a habit

Part of these plans

Follow one of these multi-week plans to do this routine on a schedule.

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