Best Full Body Exercises Without Weights

These full body exercises can be done without weights or other exercise equipment. All you need is your own bodyweight. You can do them from home (or anywhere else)… no gym membership required!

Each of these bodyweight exercises engages a lot of different muscle groups. They boost your metabolism, build muscle, tone your body, burn a lot of calories and provide a great cardiovascular workout. This makes them great choices to include in any fat burning or body toning workout.

Burpees

Burpees are an amazing exercise that will engage pretty much all your major muscle groups and torch a lot calories in a very short amount of time. It builds both strength and endurance.

Actually burpees are a combination of 4 different exercises… the squat thrust, the push-up the frog jump and the jump squat. This makes them a true full body exercise.

How to do Burpees
  • Start in a squat position with your feet a bit further than shoulder width apart and your weight on your heels. This allows you to squat down in stead of bend forward when you place your hands on the floor (better for you back).
  • Squat down and place your hands on the floor.
  • Kick your feet back so you end up in the standard push-up position. Make sure to keep your core tight and not to let your hips sink.
  • Perform a push-up (if you are unable to do push-ups you can skip this part)
  • Jump your feet forward (frog jump)
  • Do a jump squat
  • repeat

Spiderman Climb

The Spiderman Climb is a great total body bodyweight exercise. Not only does it provide a great workout for your arms and legs, it’s also great for strengthening your core.

The video below shows three variations of the Spiderman Climb, each one increasing in difficulty.

How to do the Spiderman Climb
  • Start form a standard push-up position.
  • Bring your right foot towards your right hand. You can either place your foot on the floor (variation 1) or keep it off the floor while bringing the body slightly forward (variation 2).
  • Variation 3 is done by lowering your chest towards the floor while you do variation 2.
  • Bring your foot back to the starting position
  • Repeat with the left foot.

Spiderman Crawl Exercise

The Spiderman Crawl is a more intense and dynamic variation of the Spiderman Climb mentioned above. You’ll be moving forward while keeping your body close to the ground and parallel to the floor. This is a pretty demanding full body exercise… which is what makes it so effective.

How to do the Spiderman Crawl
  • Start in a push-up position with your body straight
  • Bring your right knee up and out towards your right elbow, simultaneously placing your left hand forward.
  • Staying low to the ground, repeat the same move witht the other side (left leg to left elbow and right hand forward).
  • Keep alternating this movement on both sides. This will move your body forward, almost like a lizard.

Plank Walkouts

Plank Walkouts are a slightly more dynamic variation of the standard plank exercise. They provide a great workout for the arms, chest and core.

How to do Plank Walkouts
  • Start from the standard push-up position. Keep your core tight and don’t allow your hips to sag.
  • Now walk your hands forward, making sure to keep your back straight.
  • Hold this position for about 5 seconds.
  • Walk your hands back to the starting position.
  • Now walk your feet back and hold for 5 seconds.
  • Walk your feet back to the starting position.
  • Keep alternating for about 1 minute.

L-Sits

The L-Sit is a killer isometric exercise. It’s pretty tough to master but it’s definitely worth the effort. There a number of progressions you can use that slowly build the strength, flexibility and stamina necessary to perform this exercise.

How to do L-sits
First progression:

  • Start by sitting on the floor with your knees bent.
  • Place your hands by your sides and push down, lifting your butt off the floor.
  • Avoid a shrugging position, making sure you roll your shoulders back and stick your chest out.
  • Maintain this position for as long as you can.

Second progression:

  • Sit on the floor with your legs straight.
  • Place your hands by your sides and push down, lifting your butt off the floor.
  • Maintain this position for as long as you can.

Third progression:

  • L-sit Leg Lifts
  • This is the same as the second progression, only now you alternate lifting one of your legs off the floor.
  • This will really start to work your core and develop the killer abs needed to do the full L-sit.

Fourth progression:

  • This is the Tucked L-sit.
  • Start by sitting on the floor with your knees bent.
  • Place your hands by your sides and push down, lifting not only your butt off the floor but your feet as well, keeping your legs tucked.

Fifth progression:

  • Tucked L-sit with one leg straight.
  • This is the same as the previous progression, only now you alternate straightening one of your legs.

Sixth progression:

  • The full L-sit.
  • Sit on the floor with your legs straight.
  • Place your hands by your sides and push down, lifting your butt and your legs off the floor.
  • Make sure you keep your shoulders rolled back and your chest out.
  • Maintain this position for as long as you can.

Shaolin Squat Exercise

This is a great full body exercise practiced by monks from the Shaolin Temple. It combines a standard squat with isometric arm training.

How to do the Shaolin Squat Exercise
  • Stand with your feet a bit more than shoulder width apart and your toes pointing forward.
    Stretch your arms out in front of you.
  • Squat down while simultaneously making fists and tensing your arm muscles.
  • Come back up while releasing the tension in your arms.
  • Repeat
  • You can also turn this into an all-isometric exercise by holding the squat position while keeping your fists clenched and your arms tensed, maintaining that position for 30-60 seconds.

There you have it, some of the best full body exercises you can do anywhere without equipment. Doing any of these for even a short amount of time will work wonders for your strength and conditioning.

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Related programs:

The Curve-Ball Effect Total Body Program
The Curve-Ball Effect Total Body review
This program consists of short (10-20 minute) but extremely effective fat burning and body sculpting body-weight workouts. Ideal if you have a busy life and you don’t want to spend a lot of money on expensive exercise equipment or gym memberships.

See our Curveball-Effect Total Body review

Best full body exercises without weights

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