Full Body · 45 minutes
45-Minute Full Body Workout at Home (No Equipment)
- 43 min
- 6 moves × 6 rounds
- No Equipment
- Advanced
This 45-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 6-exercise circuit you repeat 6 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
Warm-Up
30s each · no rest
- 1
Arm Circles30sShoulders
- 2
Standing Torso Twists30sCore · Back
- 3
Hip Circles30sGlutes · Core
- 1
Main Circuit
45s work · 15s rest
Repeat 6× · 60s rest between rounds
- 1
Superman45sBack · Glutes
- 2
Single-Leg Glute Bridge45sGlutes · Hamstrings · Core
- 3
Plank Shoulder Taps45sCore · Shoulders
- 4
Step-Back Burpee45sFull Body · Quads · Core
- 5
Reverse Lunge45sQuads · Glutes · Hamstrings
- 6
Push-Up45sChest · Triceps · Shoulders
- 1
Cool-Down
30s each · no rest
- 1
Cobra Stretch30sCore · Back
- 2
Chest Opener Stretch30sChest · Shoulders
- 3
Supine Spinal Twist30sBack · Glutes
- 1
FAQ
Is a 45-minute full body workout enough?
Yes. 45 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