25 minute full-body beginner workout at home without equipment

Ready for a beginner workout at home without equipment?!

Working out at home comes with lots of barriers. Most workouts require at least one piece of equipment, which many of us don’t have access to at home.

And if not equipment, then maybe it requires some type of jumping to ramp up the intensity – a luxury that those of us with joint problems or downstairs neighbors just can’t afford.

This is your no excuses workout!

I’ve taken all these barriers away and crafted a 25 minute burner that’ll get you strong.

This workout consists of a 5 minute warm-up and two circuits – each of which you complete twice!

Confused? Don’t worry – I break it down into detail below!

The Beginner Workout at Home without Equipment

Warm-up

Duration: 5 minutes

60 seconds – Dynamic hamstring/calf stretch

60 seconds – Dynamic reverse lunge with side bend

60 seconds – Marching high knees

30 seconds – Arm circles

30 seconds – Shoulder circles

60 seconds – Lateral walking squats

Circuit 1 – Perform 2 times

Duration: 10 minutes

Perform each move for 50 seconds, followed by a 10 second rest as you prepare for the next move.

1a. Mobility burpee (no jump or push-up)

1b. Push-ups on knees, alternating diamond to wide

1c. Alternating reverse lunges with knee raise

1d. Side planks (25 seconds each side)

1e. Alternating Y-T raises

Circuit 2 – Perform 2 times

Duration: 10 minutes

Perform each move for 50 seconds, followed by a 10 second rest as you prepare for the next move.

2a. Metabolic up-downs

2b. High plank with alternating shoulder taps

2c. Heel touches

2d. Duck walks (forward and backward)

2e. Bicycles

Stretch!

Awesome job! Don’t forget to stretch! Following this workout, I recommend stretching your:

  • Quads
  • Shoulders
  • Triceps
  • Hamstrings/calves
  • Hips

Try out the stretches in the video below! Hold each for 30 seconds to allow the muscles to fully relax.

There you have it! A nice and simple workout that’ll hit your lower body, upper body, and core all in one. All without equipment, jumping, or even leaving your home (or in my case, my balcony!). Try it out!

Ready to ramp it up? Try this 30 minute HIIT workout or my 10 minute ab workout, neither of which require equipment either.

25 minute full-body at home workout

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