Killer 30-Minute Full-Body At-Home Workout, No Equipment!

 

APARTMENT ATHLETE

Killer full-body routine at home in just 30 minutes! No equipment needed!

       Want a full-body workout you can do at home with ZERO equipment needed? I've got you covered.

        This short 30-minute workout is perfect to do before work, after work, or whenever you need. It's sure to get your heart racing, muscles pumping, and sweat dripping in a short time. I've personally tested this workout, and even after exercising at a public gym for years, this workout still gets me sore. A full-body workout with no equipment in only 30 minutes sounds impossible. But it's not. I've found a method that hits all the major muscles and will surely get you going. 
This workout will utilize intensity. Intensity is going to be the most important factor during this workout; without it, you won't see the results as promised, especially within the 30-minute time frame. Here's the plan.

We are going to separate this workout into 3 sections, each section holding 3 exercises and 2 body parts. Each exercise in each section is going to get a 3-minute timer to reach our goal of 30 minutes, with a 90-second break between sections. 

This workout is similar to a popular workout routine called Push-Pull-Legs. Since we're doing everything bodyweight, some exercises are harder to perform versus doing them traditionally with weights. So we split Chest and triceps, and also back and biceps to minimize fatigue and keep the workout going.  

Remember: 3-minute timer for each exercise, but your goal is to hit as many repetitions in the 3 minutes as possible. I recommend doing as many as you can, then taking a 30-second or 45-second break, then getting right back to it. The more you do this workout, the more endurance and strength you're going to build. I recommend doing this workout every other day, or every 2 days, for best results. Exercises will be in bold, and explanations will follow.

Now let's begin.

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SECTION 1: Chest and Shoulders

3 minutes each exercise

    Exercise 1: Wide stance pushups. Set up for a normal pushup, but move your hands away from each other about 2-4 inches. This hits the chest and front delt (shoulder)

    Exercise 2: Circle shoulder raises. Standing, extend your arms straight out by your side, and slowly rotate in circles. Hits shoulders and traps

    Exercise 3: Close-grip tricep wall pushups. Extend your palms flat against a wall, with thumbs touching each other. The further you are, the more intense the workout. Slowly lower your body to your hands, and slowly push out. This hits the upper chest and front delt (shoulder)

        90-second break

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SECTION 2: Biceps and Triceps

3 minutes each exercise

    Exercise 1: Tricep pushups. Set up a normal pushup, but this time move your hands closer together. The closer the more challenging, but more tricep activation. This hits the tricep 

    Exercise 2: Door frame curls. Stand inside a doorway and grip one side at head height. Holding on, slowly lower your body away from your hands, and then pull yourself back up slowly. Flex arms as hard as possible throughout the repetition, and squeeze after the pull. This hits the biceps.

    Exercise 3: Bodyweight Dips. With a sturdy chair, couch, or bed, put your hands by your side and lift yourself up. Extend your legs out, and lower your body in front of the object. Slowly lower your body and push yourself back up with your triceps. The further you stretch your legs, the harder. This hits the tricep.

        90-second break

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SECTION 3: Legs and Abs

3 minutes each exercise

    Exercise 1: Low to high jump squats. Standing, lower your body as low as you can in a squat position, then jump up as high as you can from the lowered position. Don't use momentum on the way down; slowly lower your body again, then jump. This hits your legs and is great for building vertical jump height. 

    Exercise 2: Leg raises. Lying on your back, extend your hands flat on the ground and lift your legs up. Hold your legs in and hold them. The lower your legs are without touching the ground, the harder. This hits the lower abs. 

    Exercise 3: Jump burpees into plank. Start in plank position (Similar to pushup position, but instead of being on your hands, you're on your elbows/forearms. This hits the abs.) Hold position for 10 seconds, then on your feet and jump up as high as you can, and slowly squat your way back down. The back in the plank position for 10 seconds. This hits your legs and abs.

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Thank you for reading. This concludes the workout! Let me know the results and leave a quick comment down below!