Found: The Best Full-Body Workout You Can Do With Zero Equipment

This full-body workout takes just 20 minutes and requires zero equipment—yup, you read that right. As part of the Women’s Health 30-Day Bodyweight Challenge, this week-long exercise program consists of alternating strength training and cardio days that will strengthen and sculpt your legs, butt, arms, and abs.

Here’s how it’ll go down: You’ll do 5 bodyweight exercises during the strength days, where each set is immediately followed by a 30-second rest period, and you’ll complete 3 total sets of each move before moving on to the next one. Then, on the cardio days, you’ll pick any low-impact form of your choice, like walking, cycling, running, or rowing. The goal of this challenge? To really nail your form—which will be easy to focus on sans equipment.

Schedule:

• Day 1: Strength Training

• Day 2: Cardio (30 to 45 minutes)

• Day 3: Strength Training

• Day 4: Cardio (30 to 45 minutes)

• Day 5: Strength Training

• Day 6: Cardio (30 to 45 minutes)

• Day 7: Active Rest Day (Long walk, yoga, hike)

Ahead, you’ll find a list of all of the moves in the workout program, complete with instructions and a visual exercise demo.

The Workout

Time: 16 to 18 minutes per day

Equipment: None

Instructions: Perform 3 sets of each exercise (either the prescribed number of reps or for time), with 30 seconds of rest between each set. Then, continue on to the next.

Exercises At A Glance:

• Incline Pushup (10 to 12 reps)

• Superman With Legs Up (10 to 12 reps)

• Glute Bridge Holds (30 seconds)

• Squat Thrust (10 to 12 reps)

• Forward Lunge (10 to 12 reps per leg)

Muscles Worked: Shoulders, triceps, biceps, chest, glutes, calves, quads, back, core, hamstrings, deep transverse abdominals

Incline Pushup

How to:

1. Start in a plank with hands elevated on a chair, bench, or step.

2. Bend arms to lower chest toward chair, elbows pointing 45 degrees away from sides, body in a straight line.

3. Press back up to return to start. That’s 1 rep.

4. Complete a total of 10 to 12 reps.

Superman With Legs Up

How to:

1. Lie facedown with arms bent 90 degrees, elbows in line with shoulders, all four limbs and forehead on floor.

2. Contract core and squeeze glutes to lift head, chest, arms, and legs a few inches off floor. Gaze just past the nose and straighten arms.

3. Reverse movement to return to start. That’s 1 rep.

4. Complete a total of 10 to 12 reps.

Glute Bridge Holds

How to:

1. Lie faceup with legs bent, feet flat on floor hip-distance apart, ankles under knees, and arms on floor at 45-degree angles away from body.

2. Contract core and lift hips up. Hold for 30 seconds. That’s 1 set.

Squat Thrust

How to:

1. Start in a high plank, then quickly jump feet forward into a low squat, lifting hands and torso up into the air to stand.

2. Reverse movement to return to start. That’s 1 rep.

3. Complete a total of 10 to 12 reps.

Forward Lunge

How to:

1. Stand with feet slightly wider than hip-width apart. Then, take a big step forward with right foot and lower down into a lunge, stopping when both legs form 90-degree angles.

2. Press through right foot to return to start. That’s 1 rep.

3. Complete a total of 10 to 12 reps, then repeat on opposite side.

Ready to move onto week three? Start the second half of the Women’s Health+ 30-Day Bodyweight challenge here.

To access follow-along videos of more Women's Health+ workout challenges and 450+ streaming workouts, download the All/Out Studio fitness app, included in your Women's Health+ Premium membership.

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