Strengthen and tone your body with this no equipment full body workout for women! This no equipment full body workout can be done anywhere and predominantly targets the glutes and hamstrings. It's an at-home workout that focuses on getting you STRONG in just thirty minutes.
This no-equipment workout for women focuses on the posterior chain and specifically the postural muscles group (my favorite as a Certified Strength & Conditioning Specialist)!
Meaning, this workout helps:
- lessen back pain
- improve posture
- get you mom strong
Though this home workout targets all muscle groups, there's a specific emphasis on the glutes and hamstrings this full-body workout can be done anywhere making it easy to squeeze in!
Benefits Of Full Body Workouts
Because total body workouts target both the upper body and lower body muscle groups, you're literally "getting the best bang for your buck".
If you're limited on time, full body workouts are the way to go. They target the most muscle groups in a short amount of time.
Likewise, these kinds of workouts tend to be great for beginners who would find a full session dedicated to one muscle group too intense.
A full-body workout routine fits easily into a busy schedule and you can either perform the same full-body workout three times per week or choose three full-body workouts for the week to hit even more ground.
Are No Equipment Workouts Effective?
Training without equipment can provide just as good of results as using the equipment. The key element is using progressive overload (always progressing in some manner). This can be done by:
- altering reps and sets (overall volume)
- making use of paused reps
- training eccentrics
- progressing to harder variations of an exercise
- increasing intensity or heart rate
It’s not the equipment that makes a workout effective but the stimulus (just give this no equipment fat burning workout a go and you'll see what a sweat you'll work up!)
The Full Body Workout
| Single Leg Romanian Deadlifts | 30 seconds per leg |
| Sumo Squats with Pause | 40 seconds |
| Downward Dog Push Ups | 30 seconds |
| Hollow Body Holds | 15 seconds x2 |
| Rest | 3 sets |
| Glute Bridge | 25 repetittions |
| Side Lying Abductions | 30 seconds per leg |
| Bear Crawls | 30 seconds |
| Rest | 2 sets |
How to perform it: perform the first 4 exercises back to back for the listed time without rest. Rest for 30-45 seconds before performing it again for a total of three times through.
Then, move on to the next group of exercises performing them the same way but for only 2 sets.
Workout PDF Printable
Below is a PDF of the workout (click the image). Use it to track how the workout feels and any areas you can improve on the following time you do it.
Want over 20 printable home workouts without any ads? Check out these Printable Power Workouts. All kinds of workouts to help you kick off your fitness journey right in one spot.
What Are Exercises That Don't Require Equipment?
- curtsy lunges
- inverted pike
- step ups
- elevated glute bridges
- reverse planks
Workout Tips
Don’t forget to make sure your form is spot on and that you’re activating the muscles you should be!
If you’re new to working out at home, it’s engagement and activation that give you the best results. Not flying through the exercises.
Learn how to engage glutes.
Need help getting started? Check out the Busy Mom's ULTIMATE GUIDE To Working Out At Home. A dedicated four-month workout program to get you set up and started on your fitness journey.
Single-Leg Romanian Deadlift
- Hinge from the hips, do not start the movement from the knees
- Flatback- especially the upper (thoracic)area
- Feel a stretch in your hamstrings
Sumo Squats With Pause
- Drive the knees out with your glutes not ankles
- Do not hyperextend the low back
- Keep the weight in the heels not the toes
Down Dog Push Up
- Keep elbows tucked in on push up
- Keep hips squared
- Neutral neck (don’t look directly at floor in push up)
Hollow Body Hold
- Come into a pelvic tilt
- Squeeze Glutes
- Keep low back pressed down (no arching)
Glute Bridge
- Drive through your heels
- Use glutes, not the low back
- Do not flare the ribs
Side-Lying Abductions
- Use the top glute
- Do not let the top hip rollback
- Flex the foot
Bear Crawls
- Start with the opposite hand to foot
- Start with small steps
MAXIMIZE Your Workout Time
Discover the ultimate solution for busy moms seeking a quick and effective workout routine at home. As an exhausted mom of three, I designed these home workout sessions to fit seamlessly into your busy schedule.
They focus on getting STRONGER for real-life activities.
No more feeling guilty about missed gym sessions or overwhelmed about WHAT to do. The SMASH program was made for busy moms to help you regain your confidence and have FUN. Choose from a variety of packages and start prioritizing yourself today so that you can better help your family tomorrow.
the ultimate workout program for busy moms—quick, effective strength-based workouts you can do at home in just 25 minutes to help you gain confidence, energy and feel in control.
Frequently Asked Questions About Full Body Workouts
This depends both on your current goals as well as your style of workouts.
Some workouts are more taxing on your system than others (like super heavy lifting) and thus, less is more. Other workouts, especially low-impact workouts or workouts targeting only one muscle group can be done more frequently. A good place to start is to plan to start a workout routine with 3-4 days per week and scale from there. On your non-workout days, remember that staying active is crucial.
Though full body workouts are a great way to squeeze in a lot of work in a short amount of time, your body does need rest. Aim to do 4 full body workouts per week and have the other three days as active recovery or light cardio days.
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- How to make home workouts harder
- 20-minute full body workout at home
- Everything you need to know about working out at home
- Best bodyweight exercises for moms
- Squat variations for wicked results
- Lunge variations for strong legs
- Glute training 101
- How to get started with strength training
- Follow along home workouts
- Fitness tips you need
These at-home workouts are made with busy moms in mind to help them get stronger, leaner, and feel awesome.
Kimberlie
I have a love hate relationship with most of the no weight, body workout exercises in this routine, so I know it will give me an amazing workout. I especially had to give myself a pep talk before Bear crawls.
fitasamamabear
Bahah totally how I feel about solo many exercises lol I can do bear crawls though but things like Bulgarian split squats make my eye twitch hehe let me know how it goes!
Lucy
I really need to get my butt off this chair, take breaks during my work day and take advantage of the fact that I am working from home to do these exercises!
fitasamamabear
Ugh, the struggle is real! Honestly, that lesson took me forever to learn but I hate when my butt gets numb (literally!) so now I work movement in. You'll be so much more productive! I have lots of 10-minute workouts on my YT channel if you need them!