Full Body Weight Workout Without Equipment

Sometimes it’s a crazy week and you only have time for one workout, or maybe you just had an extremely stressful day and you need an up-beat workout to kick the crap out of your body! Either way, keep this full body weight workout in your back pocket if you ever need a quick, up-tempo and sweat-inducing workout.

The Design

full body workout

The design behind this home workout is simple – to get your full body moving in quick, intense movements for a shorter period of time so we can get back to or finish up our busy day. It can be done pretty much anywhere and I always have it in the back of my head if I’ve had a long day and want a good sweat.

The Full Body Weight Workout

Note: before doing any of these exercises, I always recommend a warmup and watching a Youtube video on any exercise you haven’t done before. Not only will it make your full body weight workout more effective, it can prevent injury.


  • 8-12 push ups (clap pushups if you can handle them)
  • Mountain climbers (video here)
  • 10-20 jumping jacks
  • 8-12 burpees (video here) (note: you can leave out the pushup portion if you’d like)
  • 30 seconds to 1 minute of high knees (video here)

Note, these are recommended reps for a 3 set workout. Adjust up or down as needed.

How The Workout Should Look

Here’s how the full body weight workout should look from start to finish:

  • 3-5 minute warm up (light jog or stretch or run up and down the stairs)
  • Set 1: pushups, mountain climbers, jumping jacks, burpees, high knees
  • 3 minute rest (or 3 minutes of jogging or stair climbing if you want more cardio and don’t need the rest)
  • Set 2: pushups, mountain climbers, jumping jacks, burpees, high knees
  • 3 minute rest (or 3 minutes of jogging, jumping jacks or stair climbing)
  • Set 3: pushups, mountain climbers, jumping jacks, burpees, high knees
  • Cool down (usually a stretch or jog or both, depending on time)

You’re done! Time to celebrate.

Get Started

Now it’s up to you. If you ever need to fit in a quick workout or burn off some steam/stress, give this workout a try. If you want more of the best home exercises, check them out here.

And I love to hear feedback at josh@homehealthnut.com so keep me in the loop!