Full Body Circuit Workout Without Weights

If you don’t have the time to hit the gym, or go for a run—don’t worry. You can easily get a full body without leaving your house, and without even using equipment. Today, the routine you're about to learn is composed of exercises and movements that are designed to workout the entire body, while only using resistance and body weight.

This is a vigorous, productive, comprehensive and highly dynamic workout circuit. The whole circuit can be done in around 18 to 20 minutes, but can be shortened or extended to fit your personal goals.

Remember that it is important to warm up before you start working out—you don’t want any unnecessary pain the day after or to get injured while doing a movement. To work out, you can do Jumping Jacks, Squats and Inchworm walkouts to shoulder tap. 


Blas Off Push-Up

The difference between this and a normal push-up is that you won’t just be doing the regular up and down movement—you’ll also be pushing backwards into a sort of crouch in between the regular pushup movement.

Start in a  high plank position, with your palms flat on the floor and your hands directly under your shoulders. Engage your whole body and completely extend your legs behind you. Then, start the movement by bending your knees so that your glutes touch your heels and then rapidly impulse your body forwards again to the high plank position, and then immediately down into a push-up.

Bend your elbows and let your body go down and then with the same strength push it back up again. Repeat these until you reach muscle exhaustion.


Key Takeaways

  • A full-body workout can be achieved at home without equipment by using resistance and body weight. This type of workout is vigorous, dynamic, and comprehensive, targeting the entire body.
  • The workout circuit described in the text can be completed in around 18 to 20 minutes but can be adjusted based on personal goals. It is important to warm up before starting the workout to prevent pain or injuries. Warm-up exercises like Jumping Jacks, Squats, and Inchworm walkouts to shoulder tap are recommended.
  • The workout includes exercises such as the Blas Off Push-Up, Squat Thrust, Pendulum Lunge, Mountain Climber Twist, and Pause Squat. These exercises target different muscle groups, improve strength, cardiovascular health, mobility, and can aid in fat loss.
  • Each exercise has specific techniques and durations, ranging from muscle exhaustion to 1 minute or 45 seconds.


Squat Thrust

Squat thrusts are great for improving strength in the lower body. They are also good for your cardiovascular system and the mobility of your hips. This is an exercise very used for fat and weight loss. So to begin, remember to keep all your body engaged specially your glutes and core. 

Stand up, with your feet shoulder-width apart. To start the movement, bend your knees, and place your hands flat on the floor. Then, slightly jump into a high plank position,with your legs fully extended  and quickly return to the starting position. Do this for 1 minute of 45 seconds.


Pendulum Lunge

This kind of exercise is more of a challenge. It can be hard to nail and do correctly but once you get the hang of it, you’ll be enjoying all the benefits that come with it. Like the spacial awareness, something that is not easy to acquire, the practice of this movement will give you that, and much more workout and body ability. 

Stand straight, put your feet together and your arms must be on each side of your body. Choose one side first, let’s say the left foot and give a step back, keeping your heel of the floor, and landing on your knee but also bend the knee that isn’t moving.

Return up again and then, move the same foot one step forwards this time, so that the knee that bends down is the right one, landing on the knee too. Repeat this for 1 minute and alternate sides, you can divide 30 seconds for each or 45 seconds each if you feel like it. 


Mountain Climber Twist

This increase a lot the heart rate while it works on many areas of your body, basically all of them. The abs, the lower and upper body. The heart rate factor is very good for fat loss because it accelerates your metabolism, so all the fat turns into energy and sweat. 

Start in a a high plank position, remember to extend your legs completely, and engage your core and legs and basically everything. Your shoulders should be stacked right above your hands, and the distance between your hands must be the width of your shoulders.

Choose one side first let’s say the left one, and bring your left knee towards your torso. The twist happens when you bring the knee don’t bring to the left side of your torso but to the opposite side, so you feel a burning and stretching sensation on your abs. Then, return that foot and do the same with the right one. 

The speed is very important, you can start slow and then start intensifying so you get better results. Do this for 1 minute. 


Pause Squat

The magic of that small pause between every squat, is that it increases the size of the muscles, and it reaches some corners of your body that the normal squat doesn’t. So the starting position is simple, stand with your feet shoulder-width apart, and your toes can be slightly facing outwards. 

To start the movement, bend your knees, and push your hips downwards, it’s important to keep your back straight, so you don’t tension the wrong part of your body. And instead of going up immediately, stay in that position for 3-4 seconds. Then. use the strength from your heels and your legs to push your body back up again.

Repeat for 45 seconds.

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