3 Full Body Workouts For Women at Home (No Equipment)

Work, school and personal life demands a lot!

In addition to that, this busy modern life makes it hard for some persons to stay in shape.

That's why every workout session should count!

Even if it's just 10 minutes, you want to make sure that you maximize every calorie burn in every second.

When you can't go to the gym and stay in great shape, all you need to draw for is a powerful full body workout routine at home.

When you do this workout routine it will improve your endurance, posture, strength, balance, coordination, agility and of course, shreds fat.

It has many names, sometimes it's called total body workout or functional fitness but it's mostly termed full body workout.

This routine will consist of 3 workouts that will target every single muscle in your body.

Remember that you want to make use of every single second, so whether it's 10 or 30 minutes, you want to burn as much fat as possible.

The good thing about this type of workout is that there are many exercises to choose from, however, the bad thing is getting stuck trying to figure out which one to do.

That's why for this routine it will provide 3 intense exercises that will target your whole upper and lower body.

So let's breakdown the 3 total body workouts that will help you to maximize the burn.

Don't worry, these three exercises are beginner friendly so they're very doable.

Here we go!

1. Plank Bounces

This one is a fat burner because it involves you working your upper and lower body at the same time.

You will have to use your upper body to support your stability while bouncing your legs in the plank position.

Note: For this exercise make sure that you're wearing gym shoes so that you won't feel any discomfort in your feet.

How to do it:

  • Get into the plank position with your elbows supporting your upper and lower body on your toes.
  • Use both feet to push your lower body up in the air and while spreading your legs apart.
  • Now that your legs are wider, push up your lower body into the air, and return to the original position.
  • Do three sets of 20 reps.
2. forward jumps

Now this one is very fun to do. This move works extremely well in increasing your caloric burn rate, even after you have finished your session.

Note: Also for this exercise make sure you're wearing a pair of gym shoes for proper stability and friction.

How to do it:

  • Stand up straight with your feet hip-width apart.
  • Slightly bend both legs to prepare yourself to jump forward.
  • Now take a huge leap forward.
  • As soon as you land on the ground take a few quick steps backwards into the original position.
  • Do 3 sets of 15 reps.
3. ANGLED KNEE push-ups

This move will mainly target your upper body to help sculpt your arms, back and shoulders.

How to do it:

  • Get on all fours with both hands supporting your upper body while your lower body is supported by your knees.
  • Now slowly push your body forward until your chest almost touches the ground.
  • Hold that position for 1 second then push your body back into the original position.
  • Do 3 sets of 25 reps.
Benefits of doing full body workouts

You burn way more calories in less time

In every area of our lives we should thrive towards time-efficiency to get the best out of every moment.

If you are always pressed for time during the week then you should do these short intense body workouts.

Reason being, you will burn a ton of calories in one given session as opposed to just doing arm day or leg day.

For these compound exercises you'll be working major muscle groups all over your body, which will require more energy and coordinated movements, therefore giving you better results in the limited time you have to exercise.

You will build a more lean sexy body

As mentioned earlier, you will be targeting every muscles in your body, therefore, they will become toned and sexy.

So whether you want to get sexy abs, slim lean thighs or a perky round butt, a total body workout routine can help you achieve that.

Your strength increases

Because you'll be working your muscles so intensely in these sessions, they will gain more strength over time.

Especially for your lower body. The stronger your lower body becomes then it becomes more easier for you to lift weights.

But don't rush into lifting weights as yet , start with body weight exercises like the one listed above.

Then as you feel like challenging yourself some more you can incorporate dumbbells and other equipment.

For now, just keep it simple. 🙂

Your flexibility will increase

That's the power of a full body workout routine.

When you train your whole body as one integrated unit, you will stimulate the same muscles in one workout that might take 3 other isolated exercises to do.

That's basically killing three birds with one stone.

Because of this, you can easily integrate a total body workout training around your busy schedule and still focus on other activities like swimming or yoga, without neglecting your strength training.

Remember the strength training is critical so you have to pay attention to it.

It requires a lower time commitment

When you do a full body workout program it requires less time to complete as opposed to other options.

If you're someone who has to do something every night of the week or if you're finding it hard to commit to the gym, then you should consider full body workout program as your main routine.

The good thing is that you can do these workouts 2 to 3 times a week and still maximize your calorie burn.

Increased muscular recovery rate

One of the biggest reasons why people do not see progress in their workout program is because they aren't recovering from session to session.

When you do full body workouts it requires you to rest every other day.

Remember that your muscles will need time to recover and improve.

Not everyone can handle back to back workouts, so for those persons, doing full body workout is perfect.

It's perfect for weight loss

If you're looking to lose weight then this is a great option.

You will be maximizing your calorie burn which will also still occur even after you finish your routine, and while you're sleeping.

Doing a total body workout is ideal for weight loss because you will be working every muscle group at least 2-3 times a week and your body will have time for proper recovery.

You will be less bored

You won't have to repeat the same old traditional workouts over and over again.

Even though we just listed 3 full body workouts above, there are hundreds of other routines that are available.

They basically take you out of your comfort zone.

For example, check out the video below where the guys over at Fitness Blender show you some very powerful body full body workout exercises that you can add to the ones above.


Try a full body workout routine this week

If you haven't tried one before then you'll love It.

You will literally feel the difference in every muscle group in your body, which is a good thing.

Whatever your current fitness workout plan is, there's no need to discard it.

You can just simply add these moves, one by one, to increase your workout intensity which will give you even greater results.