Introduction: No Equipment Full-Body Workout

Picture of No Equipment Full-Body Workout

Are you tired of all those advertisements saying; you have to buy this equipment  or you will never get a full toned body? While some of these machines may work, they are super expensive! But honestly you can get the same results if not better with this quick workout I've put together to tone every muscle (or close to it) to get you feeling your best and looking it too.

Why workout?  Tests have shown that when a person (male or female) is physically fit, they feel better overall, have a stronger immune system, sleep better, and have higher self esteem. Now who wouldn't want this? It only takes 20 minutes for a full workout a day, 2 hours a week. I have created this to be the shortest possible full body workout to fit around everyone's busy schedules these days.

**I am not some kind of salesman trying to sell you guys a product or book or anything it is just a quick  workout i have created after being fed up with all the steroid popping body builders trying to sell the public "their" products.**

Step 1: What You Need:

Picture of What You Need:

-Yourself, with a committed, determined mind.

If you have at least the 3rd one (you can workout naked, whatever floats your boat.) you will have enough to start this out.

Some people go for a light jog or run before they exercise this is entirely up to you, personally I don't, but it does get you blood flowing and works your muscles more.

Step 2: Push-ups

Picture of Push-ups

Yep, just plain old push-ups.

Push-ups are done by lying on your stomach and pushing your core up and down (slowly ).

10 reps

Muscles being worked:

Pectorals (chest)
Deltoids (shoulders)
Triceps (back of arms)

**For best results make sure you go down low enough that your elbows are a complete 90 degrees or lower.**

Step 3: Sit-ups/Crunches

Picture of Sit-ups/Crunches

Sit-ups or crunches whichever you prefer, personally i use sit-ups.

Sit-ups are done by lying flat on your back, bend your knees 45 degrees (there should be a foot long space between your heels and butt) and lifting your shoulders up to your knees.

Muscles being worked;
Abdomen (Stomach and Core)
Cervical (Neck)    

**For best results do not grad on to your thighs or "pump" with your arms to get up.**

25 reps

Step 4: Front Plank

Picture of Front Plank

Its harder than you think.

Front Plank is done by lying down on your stomach and holding yourself up by your elbows (like the picture).

Muscles being worked:
Abdomen (stomach and core)
Erector Spinae  (lower back)

45 Seconds

Step 5: Rest

Picture of Rest


1 minute 

Step 6: Leg-ups

Picture of Leg-ups

They're a killer.

Leg-ups are done by flat on your back, arms out to your side. Lift your legs up (like the picture) and down again slowly. Repeat.

Muscles being worked:
Abdomen (stomach and core)
Quadriceps (legs)

7 reps

Step 7: Side Planks

Picture of Side Planks

Same idea.

Side planks are the same idea as the front plank except on your side, obviously.

Muscles being worked on:
Abdomen (stomach, core, and neck)
Internal and External Obliques (sides of stomach or core)

30 seconds each side

Step 8: Push-ups

Picture of Push-ups

Another one.

25 reps

Step 9: Sit-ups

Picture of Sit-ups

Some more.

35 reps

Step 10: Front Plank

Picture of Front Plank

Last one! almost done!

60 seconds

Step 11: Leg-ups

Picture of Leg-ups

Okay so I lied but i promise, this is the end.

5 reps

Step 12: Drink. Drink. Drink. Stretch.

Picture of Drink. Drink. Drink. Stretch.

Always drink lots of water try at least to drink 8 glasses a day, yes this can be hard but the closer you can get to it the better your workout will be.

**I cannot stress enough how important it is to stretch after your workout. Not before but after**

And remember, when you skip your workout or cheat it, your only cheating on yourself.


joliek123 (author)2017-04-04

i completely agree with that last line!

BowermanW (author)2017-01-31

so I know a lot about workouts. just by using Unflexal guide :)

شذاأ (author)2017-01-22

I thank you really

Laura Marie (author)2016-12-19

where are the tricep exercises? Or the quads?

AdzonNetM (author)2016-12-10

Very good post dude. Especially Water , you put it up over all supplements. Great Motivation for Newvies as well as professionals who keep skipping on water


Aman Sekhon.

Edgar001 (author)2016-11-01

Hey thanks, I do all this at home and I got rowing machine which I bought yesterday and found the reviews from this website

<a href="">Rowing machine</a>

Does it really helps for body workouts??? I don't know really confused

RafsunA1 (author)2016-08-09

Here is my workout plan (im a newbie)

1. 20 pushups
2. 10-15 crunches
3.20 leg raises
4. 20 squats
5. Rest
6. Repeat all the steps(done this much in the first week.3days)

7.then added pull ups
8. Next week added front and side planks,some bicep workouts (i forgot what they are called) and dumbles

Are these enough for building muscles? I have been through this workout for like 2 weeks (3 days each). If this is a proper way,how long might it take to see the result? If its the wrong way,any mods?

And yeah thanks to this The Bike Guy cuz mine is just modded version with more intensity. Thanks if anyone helps :)

GianN4 (author)RafsunA12016-09-08

Doing these workouts can give you mobility and balace(body control).And it also gives you muscles and can get your body ripped.You'll start getting results after 3 months. Furthermore, if you want a faster result and get a massive and ripped body, then I suggest you to start going to the gym but I prefer doing both, Calithenestic and Gym.

boeing717 (author)2016-07-17

Hey Bike Guy, great routine, all solo too. Many thanks for the inspiration.

Kindly yours, best regards.

NaminaJ (author)2016-05-08

Just Youtube 'barbrothersdc' its all about working out without hitting the gym. I stopped using gym equipment barbell, dumbell and stuff over an year ago, and started calisthenics, I must say it shows results in few weeks but you need a healthy diet plan before starting body-weight training, otherwise you won't see any progress. Stay healthy people..

P.S. try this for abs (for intermediate level);

15 crunches or sit-ups

15 in and outs

30 second scissor kicks

30 second front plank

15 leg raises (on a bar)

10-15 90 degree leg raises (on a bar)

This is my basic workout routine for abdomen. Hope it helps. :)

goosemeister (author)2016-02-05

Here is my personal routine based on this that I would recommend:

1) 30 push-ups

2) 30 crunches/sit-ups

3) 1 minute wall sit (Back againts the wall and in a sitting position, like you are on an invisible chair)

4) 10 leg-ups

5) Drink/Relax 1-2 mins

6) 60 seconds front plank

7) 45 seconds side plank (each side)

8) 20 squats

9) Drink/Stretch

The end

Niksomeone (author)goosemeister2016-04-17

im going to try this thanks!

EDAbbott (author)2016-02-02

Good for beginners, but could be even better. There are not enough leg exercises (such as Squats) and not enough Lower Abs (Reverse Crunches). You could also add Burpees, they are a good full body exercise. Like I said good full body exercise for beginners, but for intermediates I would recommend they modify it.

BereketS (author)2015-12-21

No offense, but the guy in the picture doesnt look as big as I was hoping to be. Do I just have to add more reps or are weights the only way i can form a bigger tricep, shoulders, and arms without having a muscle imbalance???

JeffJ18 (author)BereketS2016-01-30

he probably just has not done it for a while, cause after a weeks time of doing this workout i had quite a bit more muscle, but yes he is doing small amounts so i recommend you either doulbe or half double his reps. :P

cnakasawa (author)2015-09-01

just wanted to point out that triceps are actually 70% of the upper arm, not just the back. Also, ALWAYS stretch BEFORE and AFTER a workout. Muscles can be damaged more easily if not prepared for the stress they're about to take on with a workout. If you're into supplements, creatine is a great post-workout because it helps speed up the healing process (recovery from soreness). One last thing, you don't need to jam every muscle category into a workout each day. All those gym rats and body builders have a set schedule to work each muscle group a different day. Everyone wants quick results, but if you're doing the same routine everyday you're at risk of causing serious and potentially permanent damage to your muscles, or plateauing (muscle memory, no more bulking). this is a great little tutorial for beginners, but make sure you listen to your body.

LukeF7 (author)cnakasawa2015-09-29

> Also, ALWAYS stretch BEFORE and AFTER a workout. Muscles can be damaged more easily if not prepared for the stress they're about to take on with a workout.

But don't stretch cold muscles! :)

Stretching after is good! Google 'rehearsal movement warmup' or 'active warmup' to learn about preparing your muscles for exercise.

aabakan (author)2011-07-09

Doing those at your weight may be easy but not when u are 200+ pounds :/

Emsaid (author)aabakan2011-07-14

I would say try to do the whole work out but maybe make it easier like push ups on your knees, planks on your knees, leg lifts with your legs bent ad so on and once the whole work out gets easy then bump it up and make it harder for yourself

fiktin101 (author)Emsaid2015-09-01

That's a great recommendation

tinker234 (author)aabakan2012-06-07

try taking to milk jugs filled with sand and punch the air and running this can help to get you to where these a re a pice of cake

phand124 (author)aabakan2011-07-13

i am 200+ pounds and i do some similar workouts like this on top of taking karate and fencing classes... your weight and strength level are nothing tthat should stop you... if you push yourself and are motivated you can do things like this and even more... i was doing 500 pushups 1000 situps running 6 miles and doing other things like pullups and tricep dips a day for like three months....

WARNING!!!! if you attempt to get of your couch and do the kind of workout i described without prior training, you will seriously hurt yourself!!! it took me six months to build up that kind of strength and endurance, i also was not doing the pushups and situps in one set, broken into ten for each exercise.

The Bike Guy (author)aabakan2011-07-09

you can always change the routine however you would like (make it shorter, longer) this is just what i use, if you would like to know anymore information just ask im willing to help.

mariob4 (author)2014-11-12

I tryed for the first time and I like it the only problem is the next day my muscle hurt so much I can't do half the rep should I just train every 2 day or it's normal and I just have push myself ?

fiktin101 (author)mariob42015-09-01

do only as much as you can handle. it will get easier to do and less painful. if you have to skip a day that is ok. just come back at it hard the day after.

raspppberyl (author)mariob42015-05-08

Please disregard what the others have said in reply to your comment. Only you know how much you can push yourself before it's too much. I typically work out every couple of days so that it give my muscles time to rest and recover :)

If you push yourself too hard you could end up injuring yourself so listen to your body, if you can't do this exercise set every day, try it every other day, it's better to work out less than to injure yourself by trying to force your body :)

The expert1 (author)mariob42015-01-16

Push yourself and try listening to music it helps alot

loikkonen (author)mariob42014-11-15

Hello, this is completely normal and is actually a good thing; it means your muscles are starting to shape. If you can't do it the very next day, do it the day after that!

It's actually important to keep breaks. Say, three or four days of working out (they don't have to be consecutive days) and the rest of the week resting. Best results are achieved when your body has some time to recover. Just like if you stay up all night, you're going to be tired and less productive in the morning, if you get my point.

AlexJ5 (author)2015-04-21

This is the first workout that worked for me and I love it <3

tom.littlewood.794 (author)2015-03-29

Also biceps are not exercised and neither are legs very much

tom.littlewood.794 (author)2015-03-29

(please reply to this) how long will it take to see visible results?

sensen91 (author)2014-12-18

Hey im trying to build my body strength for bar sports, before i can master that do i need to slow down with attempting the bars and do more of these type of work outs first? I do it but like every other day and not as much as this guy is doing in these pics!

sensen91 (author)2014-12-18

Hey im trying to build my body strength for bar sports, before i can master that do i need to slow down with attempting the bars and do more of these type of work outs first? I do it but like every other day and not as much as this guy is doing in these pics!

iLovefaceb0ok (author)2014-10-25

Thank you for these instructions , i did for the first time and i can say it's pretty good

erellguihard (author)2014-09-07

Great workout! I'm a girl so I have to add some butt in there ;)

And you Mr are very attractive

shopkins8 (author)2014-04-29

You sir are quite attractive

loiske (author)2014-03-09

good post :-)

Tastytoast (author)2014-01-12

Good workout, knocked me on my arse this first try. I'm going to stick with it, seems like it'll save me a good 90 quid.

ccullnane iii (author)2013-08-10

Hey Bike Guy,

This workout is really cool and I just started today. I'm doing half of everything you suggested because I am weak and have back problems, but hopefully be able to do the full workout In no time Thanks!!!

MrMakrelli (author)2013-01-05

So cute Om nom nom :p

Takashi_Nanami (author)2011-07-28

For the leg lifts you could also just put your legs up in the air and have someone else push them toward the ground, and you keep them off the ground and bring them back up. Doing this can help you work out your sides too, just have them push your legs to each side. ^-^

freakyqwerty (author)2011-07-01

Why after?

there was recently a study people did and in fact stretching before loosens your muscles and decreases your performance, many people still do it before its just a personal thing.

As I recall, from a study my college gym instructor directed us to read, (quite possibly the same one) doing dynamic stretching before hand is better for your muscles than static stretching.

For the less informed, what I mean by that is that doing the same or similar motions to those you expect to be doing in your exercise/activity, but at a low intensity, is a better warm up for your muscles than sitting and pulling your limb to the limit of your range of motion. As a concrete example, if you are doing just about any sport, a warmup jog is great because you will undoubtedly be running and will as likely be sprinting as well. Other good stretches that are specific to muscle groups are plentiful enough to warrent an ible of their own.

Since the exact reasoning for why dynamic is better does not come to mind, I am not going to speculate or hypothesize why this is the case. For those who are interested Google is your friend.

If I remember, I will hunt down the email I got it in, but I have to leave the computer I am currently at and have plenty of time to forget.

Oh right that makes sence…

phand124 (author)freakyqwerty2011-07-13

its good to styretch after you warm up before you do a heavy workout it wil keep you from pulling muscles and hurting yourself... but its important to stretch after you workout so that your muscles do not get tight afterwards... like i said up above i have done heavy workout with exercises like these before and now do karate and fencing... i make sure to stretch everytime, once you get an injury from not doing it your not likely to forget

TheJenx (author)2011-07-04

Situps are actually pretty bad for your back. Crunches are easier on it, but it's still best to stick to planks and other core exercises, especially if you have any back problems. Great routine other than that, though!

The Bike Guy (author)TheJenx2011-07-09

you know id never thought of that good point, thanks.

Merterm (author)2011-07-05

i find your routine wonderful because i have to maintain some muscles, i don't do to much sport.. Thank you for this instructable :D

The Bike Guy (author)Merterm2011-07-09

well thanks (: and i guess your welcome

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