This workout routine focusses on improving your flexibility, strength and working out your whole body. To do this workout, you don’t need any equipment… but when doing – abdominal exercises, you can use a yoga mat if you want.

Except for one exercise, running. All the other exercises mentioned in this bodyweight workout routine needs little space.



If you want to perform this workout at home or where you don’t have much space to run, do all the exercises and intested of running… you can do spot run.



I have also included some videos that will cover some advanced bodyweight exercises.

Directions for the workout

Hear’s how you can adjust this workout according to your goal and need.

Everyone doesn’t go to the gym. Doing this workout 4-5 times in a week can make you fit. And you don’t need to join the gym.

This workout will also serve for those who go to the gym but want a workout routine for days when they can’t go to the gym.

If you don’t go to the gym

You need to do 2-3 sets of all the exercises in the below list.

For better result complete one exercise then move to next. After completing all the exercise take a short rest and replete two times more.

Or

You can do 3 sets of each exercise with 20 seconds gap between sets and then move to the next exercise.

If you need some direction regarding proper exercise form/posture, you can watch the YouTube videos included in this post.

If you go to the gym

This is a bodyweight workout routine but if you want you can modify it. You can use dumbbells in some of the exercises.

You can do one set of all the exercises in this list if you want to complete your morning workout routine within 10 minutes.

Or do 2-3 set when you are not going to the gym.

As you are already working out… in the end section, of this article you will find some advanced bodyweight exercises. You can also include those into your workout routine.

Let’s get started.

Bodyweight Workout Routine: Full Body

Here is the list of exercises you need to do in the workout.

Exercises to do…

Exercise Reps Set Body-weight Squat 10-12 3 Plank Jacks 10-12 2-3 Run 200-500m 3 Jumping Jacks 10-12 3 Lunges 8-10 3 Supermans for abs 6-10 2 Toe Touch Crunches Or Sit-ups 15-20 2-3 Bodyweight Workout Routine

Additionally, you can do some push-ups to gain muscle mass after completing these exercises. Check out this article to know how many push-ups to do.

Exercises Included in the workout

Simple Body-weight Squat ( with an alternating leg kick. If you are just starting out and can’t do kick then just do simple squats ) Plank Jacks. Run 200 – 500 meters according to your stamina. If you don’t have a place to run then do a spot jogging ( it’s acting like running in the same place. ) or walk for five minutes. Jumping Jacks Lunges Supermans for abs Toe Touch Crunches Or sit-ups.

Bodyweight Exercise Videos

Stretching And Metabolism Booster Workout Video

Advanced bodyweight exercises to build stamina

This workout only takes about 20 minutes. So, you can also use it as your morning bodyweight workout routine.

Tips for having a better morning workout

Sleep early. Six to seven hours of sleep is a must. Before sleeping choose your workout gears. ( it will save your time ) In the morning everyone feels a little bit sleepy so you can have your coffee or green tea. Warm-up before your workout

This article explains in details- Best way to prepare for a morning workout

For better results, perform this bodyweight workout plan 4-5 times in a week.

To get fit – exercise is important but it’s also important to eat clean and fresh.

According to your stamina choose your reps. Anything between 10 to 20 can give you a surprising result.

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