5 Super-Easy Full-Body Workouts (No Weights Required)

Updated 03/30/18
Tone It Up

Hey there, Byrdie readers! It’s Karena and Katrina from Tone It Up, and we're here to let you in on a little secret: It is completely possible to get a total body workout from your own home. That's right: No weights? No gym? No problem! We've put together five moves to tone your entire body from ponytail to toes, all without a single dumbbell! We're talking about a routine you can literally do in your living room or bedroom. Follow along with our workout below to sculpt your entire bod. Pro tip: We like to follow up full-body workouts with plenty of protein. A protein boost like the kind found in our Perfect Fit Smoothie is an easy way to recover post-workout. Trust us—your muscles will thank you for it!

Are you ready? Follow these five heart-pumping exercises for a full-body workout.

Tone It Up

Lunge Switch Jumps

This little move packs a blast of cardio. Get ready to raise your heart rate and strengthen your lower body. Begin in a lunge position with right leg in front. Make sure your front knee doesn't go past your toes. Push off of the ground and jump into the air. While in the air, switch legs, and land softly with the left leg in front. Engage your core for balance. Complete 10 reps on each side, 20 total.

Tone It Up

Tricep Pushup and Kickback

Now it's time to tone your triceps, booty, and hamstrings! Start in a pushup position with your knees on the ground, hands directly below shoulders. Lower your chest to the ground with elbows tucked by your side. While lowering down, raise your left leg directly back behind you. Return to starting position. Continue, alternating legs with each rep. Complete 10 reps on each leg, 20 total.

Tone It Up

Laying Leg Raises

This move strengthens your abs and hip flexors. Begin laying on the ground with legs straight, lifted a few inches off the ground your hands under your booty. Keeping your belly button sucked in toward your spine, lift legs straight up until perpendicular with the ground. Slowly lower back to a few inches off the ground. Complete 15 reps.

Tone It Up

Bridge Dips

We love this one—it sculpts glutes and hamstrings! Begin by laying on your back with legs bent and hands by your side. Lift your booty up into the air until you reach bridge position. Slowly lower back down. Complete 20 reps.

Tone It Up

Plank Leg Lifts

Nothing says "full-body workout" like planking! This move strengthens shoulders, core, glutes, and hamstrings. Begin in a high plank position with hands directly below your shoulders and core engaged. Tighten your core as you lift your right leg into the air. Slowly lower back down. Complete 10 reps;  then switch legs.

Pair your workout with the essentials:

Work It Out Water Bottle
Ban.do Work It Out Water Bottle $20
Shop
Small Workout Towel
Lululemon The (Small) Towel $22
Shop
workout braided headband
Zella 'Nomad' Braided Headband in Grey Graphite $18
Shop
Pink yoga mat
Free People FP Movement x Jade Yoga Mat $80
Shop

Do you ever practice bodyweight exercises? What are your go-to workouts?

Related Stories