5-Exercise Full Body Blast — No Equipment

No gym? No problem. This full-body blast is designed to tone, tighten, and burn calories using just your bodyweight. It’s perfect for busy days, small spaces, or when you just want a quick and effective sweat session. These five exercises target your entire body, from your legs and glutes to your core and upper body, all without using a single piece of equipment.

1. Inchworm Walkouts + Push-Up

This combo move stretches your hamstrings, strengthens your shoulders, and targets your core and chest. Start standing, bend forward to walk your hands out into a push-up position, do one push-up, then walk your hands back to standing.

💡 Do it: 3 sets of 10 reps

2. Jump Squats

Jump squats are explosive and powerful, helping you build strength and burn fat at the same time. They work your legs, glutes, and core all in one move. Start in a squat position, then jump up explosively and land softly into another squat.

💡 Do it: 3 sets of 15 reps

3. Plank Shoulder Taps

This is a killer core move that also engages your arms, chest, and stabilizer muscles. Start in a plank and alternate tapping each shoulder without rocking your hips side to side. Keep your body tight and controlled throughout.

💡 Do it: 3 sets of 20 taps (10 each side)

4. Reverse Lunges with Knee Drive

This exercise hits your glutes, quads, hamstrings, and core. Step one leg back into a lunge, then drive the same knee up toward your chest as you return to standing. It adds balance and core activation to a classic lower body move.

💡 Do it: 3 sets of 12 reps per side

5. Mountain Climbers

A cardio and core crusher, mountain climbers get your heart rate up while working your entire body. Keep your core tight and move quickly, like you’re sprinting in place from a plank position.

💡 Do it: 3 rounds of 30 seconds on, 15 seconds rest

Conclusion

You don’t need equipment to get a serious full-body workout. This 5-move routine covers strength, cardio, and core—perfect for getting fit at home, on vacation, or anywhere you want to move. Keep your form clean, push yourself through each round, and stay consistent for the best results.