# Full Body Beginner Home Workout (No Equipment)

> Beginner-friendly full body home workout with no equipment. Improve strength and fitness in 45 minutes using simple bodyweight exercises.



Goal: General Fitness · Level: Beginner · ~45 min/session · 4 weeks

Interactive version (free): https://stay-active.app/templates/full-body-beginner-home-workout-no-equipment

## Overview

This full body beginner home workout is designed for people who are new to exercise and want to build strength, mobility, and confidence without using any equipment.

The workout focuses on simple bodyweight movements that activate all major muscle groups while remaining safe and easy to follow. It can be done at home, requires no gym access, and fits easily into a busy schedule.

This plan is ideal for beginners, people returning to exercise after a break, or anyone looking for a simple way to stay active at home.

## The Program

### Day 1 — Upper Body

- **Push-Up** — 3 sets × 10-12 reps, rest 60s
- **Diamond Push-Up** — 3 sets × 10-12 reps, rest 60s
- **Push-Up** — 3 sets × 10-12 reps, rest 60s
- **Push-Up** — 3 sets × 8-10 reps, rest 60s
- **Pike Push-Up** — 3 sets × 8-10 reps, rest 60s
- **Elevated Pike Push-Up** — 3 sets × 8-10 reps, rest 60s
- **Plank Shoulder Tap** — 3 sets × 20 reps, rest 60s
- **Plank** — 3 sets × 20 reps, rest 60s

### Day 2 — Lower Body

- **Bodyweight Squat** — 3 sets × 15-20 reps, rest 60s
- **Kettlebell Reverse Lunge** — 3 sets × 12 each leg, rest 60s
- **Reverse Lunge** — 3 sets × 12 each leg, rest 60s
- **Glute Bridge** — 3 sets × 15-20 reps, rest 60s
- **Banded Glute Bridge** — 3 sets × 15-20 reps, rest 60s
- **Single-Leg Glute Bridge** — 3 sets × 15-20 reps, rest 60s
- **Standing Calf Raise (Bodyweight)** — 4 sets × 20 reps, rest 60s

### Day 3 — Core & Abs

- **Plank Jacks** — 3 sets × 30-45s hold, rest 60s
- **Side Plank** — 3 sets × 30-45s hold, rest 60s
- **Plank Shoulder Tap** — 3 sets × 30-45s hold, rest 60s
- **Plank** — 3 sets × 30-45s hold, rest 60s
- **Copenhagen Plank** — 3 sets × 30-45s hold, rest 60s
- **Side Plank with Hip Dip** — 3 sets × 30-45s hold, rest 60s
- **Dead Bug** — 3 sets × 12 each side, rest 60s
- **Dead Bug March** — 3 sets × 12 each side, rest 60s
- **Mountain Climber** — 3 sets × 20 reps, rest 60s
- **Mountain Climbers (Slow)** — 3 sets × 20 reps, rest 60s
- **Bicycle Crunch** — 3 sets × 20-30 reps, rest 60s
- **Crunch** — 3 sets × 20-30 reps, rest 60s

### Day 4 — Full Body

- **Burpee** — 3 sets × 8-10 reps, rest 60s
- **Jump Squat** — 4 sets × 12 reps, rest 60s
- **Bear Crawl** — 3 sets × 20 steps, rest 60s
- **Superman Hold** — 3 sets × 12-15 reps, rest 60s
- **Superman** — 3 sets × 12-15 reps, rest 60s
- **High Knees** — 3 sets × 30-45 seconds, rest 60s

## FAQ

### Is this workout suitable for complete beginners?

Yes. This workout is designed specifically for beginners and uses simple bodyweight exercises that can be adjusted based on fitness level and comfort.

### Do I need any equipment for this workout?

No. This workout requires no equipment and can be done entirely at home using bodyweight movements.

### How many times per week should I do this workout?

Beginners can perform this workout 4 times per week with at least one rest day between sessions to allow for recovery.

### Can this workout help with weight loss?

This workout helps burn calories and build consistency. When combined with proper nutrition, it can support fat loss and overall fitness.

### How long does this workout take to complete?

The workout takes approximately 45 minutes, including rest periods between exercises.

### Is StayActive free to use?

Yes. StayActive is completely free and allows you to create personalized workout plans without any subscription or payment.

### Does StayActive track my workouts or progress?

StayActive allows you to save and revisit your generated workouts. Tracking features may vary depending on how you use the platform.

### Can I update or regenerate my workout plan?

Yes. You can generate new workout plans at any time based on updated goals, fitness level, or available equipment.

## Safety notes

This workout is designed for beginners with no prior training experience. Move at a controlled pace and stop if you feel pain or dizziness. Exercises can be modified by reducing repetitions or duration. For joint discomfort, shorten range of motion and focus on proper posture. Always warm up before starting and cool down after completing the workout.