8 No-Equipment Exercises for an Intense Full-Body Workout
This high-intensity workout features eight dynamic exercises designed to challenge your muscles and boost strength in your arms, legs, and core without any extra weights.
Get ready for a high-intensity interval training session consisting of eight exercises, each performed for 30 seconds. If you push yourself properly, your muscles will feel the burn long after the workout ends! ;)
Fitness expert Adam Rosante, creator of The 30-Second Body and founder of The People’s Bootcamp in New York City, has developed a comprehensive fitness program that combines workout plans with smart nutrition. Today, we'll focus solely on the workout component. This session includes eight straightforward exercises, each executed for 30 seconds in the following sequence:
- Complete three rounds of the first exercise circuit, resting 30 seconds between rounds;
- Complete three rounds of the second exercise circuit, resting 30 seconds between rounds.
Circuit 1
Squats with Floor Touch
Muscles targeted: shoulders, abs, glutes, inner thighs, calves.
Stand tall with feet together and arms extended overhead. Jump your feet out to shoulder-width apart and lower into a squat, reaching your hands down to touch the floor between your legs. Then jump back to the starting position. Aim to complete as many reps as possible within 30 seconds.
Push-Ups with Shoulder Taps
Muscles targeted: shoulders, chest, arms, core.
Start in a plank position with hands directly under shoulders, hips tucked to avoid lower back sagging, and core engaged forming a straight line from heels to head. For an easier modification, rest on your knees.
Perform a push-up, then at the top, tap your left shoulder with your right hand. Do another push-up, then tap your right shoulder with your left hand. Continue alternating for 30 seconds.
“Carpenter’s Saw” Exercise
Muscles targeted: shoulders, triceps, core, glutes.
Sit on the floor with knees bent and feet flat. Place your palms on the floor beside your hips. Lift your hips off the ground, extend your right leg diagonally upwards, and reach your left hand toward your right foot. Return to start, then switch sides. Keep moving for 30 seconds.
Low-Impact Sprint Jumps
Muscles targeted: glutes, quadriceps, calves.
Stand with feet slightly wider than shoulder-width and elbows bent with palms facing forward. Slightly squat and rapidly tap your toes on the ground, mimicking a sprinting motion. Keep this pace for 30 seconds without stopping.
Circuit 2
Plank Jumps
Muscles targeted: core, calves.
Begin in a plank position with hands under shoulders and body forming a straight line from heels to head, core engaged.
Perform a series of three jumps:
- Draw knees forward about 30 cm and return to plank;
- Draw knees forward about 60 cm and return to plank;
- Draw knees as close to your hands as possible and return to plank.
Repeat this sequence continuously for 30 seconds.
Mountain Climbers
Muscles targeted: arms, core, glutes, legs.
Stand with feet shoulder-width apart. Raise your right arm overhead while bending your left arm in front of your chest, palm facing forward, and pull your left knee toward your chest. Jump and switch limbs rapidly. Maintain maximum speed for 30 seconds.
Knee Tucks in Low Plank
Muscles targeted: shoulders, core, legs.
Assume a low plank position resting on your forearms with your body extended and core tight. Slightly lift your hips without sagging your lower back, then pull your right knee toward your chest and return. Repeat with your left knee. Continue alternating for 30 seconds.
High-Knee Running in Place
Muscles targeted: core, glutes, legs.
Run in place while lifting your knees as high as possible. Reach your right hand toward your left foot and your left hand toward your right foot. Keep this movement going for 30 seconds.
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