Full Body Bodyweight Workout

Need a good home based workout that doesn't require barbells or dumbbells? Try this intense full body bodyweight workout circuit!

Workout Summary

Build Muscle
Full Body
Beginner
1
Bodyweight
Male & Female

Workout Description

Go through each of these exercises 3 times, take minimal amounts of rest in between each exercise and then take 1-2 minutes in between each series of exercises.

The key to this workout, like any other, is progression. You should push for more reps each time you do this workout. If you get 14 pushups in week 1, you should try for 15 pushups in week 2. As long as you keep progressing you will get bigger and stronger.

Warm Up and Cool Down

  • 5 Minute warm up: Walk or Light Jog
  • 5 minute cool down: Walk or Light Jog
Bodyweight Workout
Full Body
Exercise Sets Reps
Jump Squat 1 10-15
Push Up 1 15-20
Pull Up 1 10-15
Walking Lunge (Reps are for each leg) 1 10-15
Dips 1 10-15
Inverted Pull Ups 1 10-15
4 STARS
188 VOTES
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About The Author
Jeremy Wood is a natural powerlifting and strength trainer who recently competed in the IPA.

352 Comments+ Post Comment

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Posted Sat, 07/12/2014 - 14:27
Frank

Great workout!
How many times per week should I do this workout?

Thanks

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Posted Tue, 05/27/2014 - 20:06
billy

i was wondering if i can do workouts everyday if im just doin bodyweight workouts.such as pulling one day pullups chinups and rows then pushing exercises the next like various forms of pushups?i was only wondering if i didnt need to take a rest day everyother day but instead just one day a week

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Posted Mon, 04/28/2014 - 00:42
Patrick

I have had multiple shoulder surgeries, I have issues doing dips.
What's a good alternative ?

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Posted Wed, 03/05/2014 - 00:27
brandon derrera

Hi, I'm 22, 110lbs, 5'7'' Yes I know I'm underweight. I wanna start working out because I think I'm too skinny. Is this something to start out with? And how many weeks should I do this?? Also what are some good meals/foods that can help me grow more.

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Posted Sun, 03/02/2014 - 15:44
Maikel

Do you do 3 sets of the first exercise before going on to the second exercise? Or do you do 1 set of each exercise, then another of each, then another of each?

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Posted Tue, 09/10/2013 - 22:57
miguel

Well I do like 50 dips 45 pullups 50 push ups etc

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Posted Fri, 08/30/2013 - 18:35
donnie

How does doing this once a week help

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Posted Mon, 08/12/2013 - 17:23
john

How long do i do this workout for nice results?

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Posted Mon, 08/12/2013 - 05:22
Sourabh Agarwal

How many times per week should this exercise be done?

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Posted Wed, 07/24/2013 - 21:07
rubin

body weight

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Posted Sun, 07/07/2013 - 11:59
Pat

I'm 15, 5'9", and i weigh 132 pounds.

I want to gain muscle- can anyone suggest a diet/exercise regime for this?

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Posted Wed, 06/26/2013 - 05:57
Anonymous

Can I do this more than once a week or would it be better to do a different workout?

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Posted Mon, 06/10/2013 - 23:49
Heat

Should I do this workout if I am a skinny 13 year old boy

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Posted Mon, 06/10/2013 - 13:58
Ron

I've been workingout since i was 12 now I'm 19 and 7 foot 3'' the tallest member of my family ever so workingout dose not stunt your growth

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Posted Sat, 06/01/2013 - 00:03
Jacob

Tell you one thing, I tried this out today, and it beat me up. I loved it. This definitely makes me feel exhausted, versus running for a long period of time.

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Posted Wed, 05/29/2013 - 11:43
KING

pull ups, push ups,sit up and squats everyday will get you pretty big if you do alot of them...thats what they do in the pin

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Posted Mon, 05/06/2013 - 23:13
Kyle Morgan

Awesome workout. Keep rest times between exercises really low 10-30 seconds, and you get a very intense workout. Rest time after each circuit 2 minutes.

Good stuff!

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Posted Mon, 04/22/2013 - 09:34
vanessa

Hello, im 7 stone while my weight depends it goes up highest to 7.10 or lowest 6.4, i have changed my diet and started eating more healthy changing snacks to fruit, I dont want to lose weight, i want to increase my strength and tone up, i do squats everyday 50-100 a day, also i do sit ups, what could i do to increase my strenght at home? i cant afford the gym and i need the summer bod back, thanks?

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Posted Sun, 04/21/2013 - 12:15
Shivam Patel

Hello people , is it possible to do this workout 3 times a week (one day rest between workouts)?

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Posted Wed, 04/24/2013 - 17:20
mnsjason

It's possible, though you'll want to make sure that you're eating plenty and getting enough sleep.

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Posted Fri, 04/12/2013 - 17:46
Joseph

Hi, Is it ok if I use a barbell to work biceps instead of doing pull ups?

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Posted Tue, 04/02/2013 - 11:59
nicholas

hi steve or jerry my queistion is how long can you do this type of workout perr session? hour? hour and half?

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Posted Wed, 03/27/2013 - 12:33
Gentry

It says that this workout is only for one day out of the week, so what workouts would I do for the rest of the week till I get back to this one?

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Posted Tue, 03/26/2013 - 05:05
josher

I like to do burpees and AMRAP routines at www.bodyfitnest.com. my favorite body weight exercise is pull ups and L-pull ups though.

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Posted Sun, 03/10/2013 - 20:37
Jaque

Thanks.

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Posted Thu, 03/07/2013 - 00:13
Marc

Do you think I can throw in some sit ups and hanging leg lifts with this?

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Posted Thu, 03/07/2013 - 15:23
Joey

Absolutely!

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Posted Wed, 03/06/2013 - 04:01
Aaron

I don't have the means to do pull ups what can i do to take the place of that

Joey's picture
Posted Thu, 03/07/2013 - 15:35
Joey

I would recommend investing in a pull up bar -- they are relatively inexpensive. There's not much to replace the pull up without additional equipment. You can do some type of rowing movement in the meantime.

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Posted Wed, 03/06/2013 - 00:53
phil

im 20 about 5/9 5/10 about 135lbs well im new to this like i wanna get bigger arms and stuff i do ups in the moring i do about 12 a rep and like 5 sets is this still going to work idk really know wht to do i wanna workout but i need some help can some one tell me wht i should do????

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Posted Sun, 02/24/2013 - 07:38
George

I'm not sure these ara workouts that you can do anywhere as the name implies, you definately need some sort of harware atleast for reverse pullups.

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Posted Thu, 02/07/2013 - 06:13
Stephen

Hey, I don't have access to a pull-up bar, is there as acceptable alternative to pull- ups that I can do for this workout?

Joey's picture
Posted Thu, 02/07/2013 - 12:27
Joey

I would suggest finding a pull-up bar as there's no real suitable replacement. They are pretty inexpensive. In the meantime you can do rows if you have access to any heavy objects or dumbbells.

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Posted Thu, 01/31/2013 - 02:27
joe

For those of you looking to do pull ups they do sell the pull up bars that you can put over almost any door. I own 2 of them 1 for my home and 1 travels with me on the road. Since i do travel alot i rarely use a gym, but i do a workout very sipmiliar to this one. I do pull ups, push ups, dips, and hanging crunches. I max out on every set for every exercise, along with that i hold my last rep for 10 sec, even if i can't get all the way up at times. I do my workout in the morning before i do anything else, i see better results this way, and i feel better throughout the day this way. If it isn't possible to do forward dips, you can do back dips with and sturdy 4 legged chair. Lay the chair on it's back with your back to what is the bottom of the chair grab the upper to legs. 1 in each hand put your feet out in front of you with your legs approximately at a 45 degree angle lower yourself as far as you can and bring yourself back up. Works for me and i weigh 175at 5'9". Pull ups i wasn't good at either but even when i couldn't pull myself up all the way, i'd pull myself up as far as i could and hold it for 10 seconds, i also do 3 sets 1 for each position onion the bar. These bars only cost approximately $20.00 well work it. The straps i bought for the bar were $10.00 and i use them to do the hanging stomach crunches better than laying on the floor. Hope this helps i am a 41 male i work 12 hrs a day and this what i do to stay fit. Maxxing out everytime allows you to build strength, doing this daily is for strenth. You want bulk do it every other day. Allow yourself 1 day of rest. Hood luck

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Posted Mon, 01/28/2013 - 15:27
joe

Hey steve what do you mean by row thanks joe

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Posted Sat, 01/26/2013 - 17:30
chris

Hi my name is chris, i have recently decided to get back into working out. I have just a stanard weigjt bench. Im 24 165lbs i want to gain weight as well as muscle. Its been a long time and really dont know where to start. Please help me begin a steady plan that will b most effective. Thank u all soo much

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Posted Thu, 01/31/2013 - 02:35
joe

What you read above is all you need. As long as you are honest with yourself, max out everytime. You want strenth do this 6 days a week, you want bulk 3 days a week. Altrnate the order so it doesn't become routine.

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Posted Thu, 01/17/2013 - 21:47
dave167

i did this workout and saw some result from it

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Posted Tue, 01/15/2013 - 14:50
Sean

I dont have bars of any kind do i can do pull ups or the inverted ones

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Posted Sun, 01/13/2013 - 23:25
Rol

How Many times a week?

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Posted Wed, 01/09/2013 - 06:14
roy

can i use this workout to help me gain weight...

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Posted Wed, 01/09/2013 - 11:41
Joey

Yes - gaining weight is determined by your diet and will require an excess of calories.

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Posted Sat, 01/05/2013 - 20:24
Chandler

I noticed this routine is a full body workout and other programs on here have different days which focus on muscle specific muscle groups. I was wondering if those programs get more results or if there is any difference. I am a pretty skinny guy, 6ft. and 155lbs, and am trying to add more muscle weight. I have access to a gym but find that I am more productive with at home workouts. Any recommendations for what kind of program would work best? Links or any info would be much appreciated.

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Posted Fri, 01/04/2013 - 22:14
Chris

Hey Steve, would you care to explain to me how someone is going to gain significant muscle by just adding on push ups/reps each week? Because after you get to 15-20+ reps you are targeting type 1 muscle fibers which have little or no potential for growth, so I am really curious how this works.

Thanks.

Joey's picture
Posted Thu, 01/10/2013 - 15:22
Joey

You won't gain significant muscle with this workout. For that, you'll need to eventually add weights.

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Posted Thu, 12/20/2012 - 10:21
sam clark

If you can't do a pull up yet, is there an at home exercise that will help strenghen your arms in order to do a pull up? I don't have a pull up bar at home

Joey's picture
Posted Thu, 12/20/2012 - 11:51
Joey

Pull-ups are largely dependent on back strength. The best way I've found to work up strength for pull-ups are negative pull-ups. You'd stand on a chair and jump to put your chin above the bar. Then lower yourself as slowly as possible. You'll still need a pull-up bar. You could also do assisted pull-ups wit your feet out in front of you resting on a chair.

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Posted Sun, 12/09/2012 - 18:57
Caleb

Hey Steve,
i do not have a machine i can do dips on what can i do instead of them to get the same workout?

Joey's picture
Posted Wed, 12/12/2012 - 15:38
Joey

Do dips using a chair with your feet out in front of you.
https://www.muscleandstrength.com/exercises/tricep-bench-dip.html

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Posted Sat, 12/01/2012 - 17:49
Timothy

Hey guys, I know I'm a midget compared to you all, I'm 15 and only 5 foot 5 inch tall (despite the fact that most of my family members are of pretty good height (around 6ft and my uncle is 2cm short of 2 meters).
But that's not the point, what I wanted to ask is can this routine help me build muscle? I actually participate in my school canoe sprint team but due to me being short and not very well built I can't do very well in competitions even with good technique.
I have a pretty average build, but it's not really muscular sort of, it's more like those guys you see on the street who have good sized body, not fat, but not super muscular, basically they look buff but they aren't really so.

If I do this routine 6-7 days per week, and increase the amount of sets to 2-3 for each exercise and the amount of reps to about 20-25 and gradually keep on increasing, will this build muscle?
I actually live in Singapore but I'm from Russia and I'm on a holiday here now and our part time house has no gym equipment or any gym near by so that's why I chose this routine, also because I'm tiny compared to most Russians, as Russians are normally pretty big by nature, and well I also want to win the comp. and rub it into the faces of those shitty team mates who look down on me. Sorry for the long story and thx in advance XD (I don't normally type, but when I do.... I come up with a story instead of 2 simple lines)