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If you’re pushed for time and don’t have access to a gym or a variety of home weights, then you’ve got to get smart with your training. That means planning workouts that are effective in strengthening the whole body in a short space of time, that don’t require a lot of equipment. Smarter still is to get a personal trainer to create that workout for you, which is exactly what I did when I asked Monty Simmons of Move With Monty for the best full-body workout you can do at home without any weights to hand. Simmons put together the following session, which will take 20-30 minutes to complete and targets muscles all over the body. You can do the workout anywhere you have space to stand and lie down, but you need a surface like a chair or sofa for moves like dips. Along with information on the reps to do for each move and the muscles it targets, Simmons has also provided a step-by-step guide on how to do each exercise. 30-Minute Full-Body Home Workout There are four stages to the workout, and each involves doing three rounds of two or three moves as a superset. That means doing the exercises back-to-back with minimal rest, then taking a break once you’ve completed a full round of the moves. Do all of your rounds for each set before moving on. For example, in set A, you do three rounds of incline push-ups and chair dips, then move on to set B. Set A Do the two exercises back-to-back, then rest for 45 seconds before you do another round. Do three rounds of both moves in total. Sign up to get the BEST of Tom's Guide direct to your inbox. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. Contact me with news and offers from other Future brandsReceive email from us on behalf of our trusted partners or sponsors A1 incline push-up Reps: 10 Targets: Chest, shoulders, triceps Support your body with your hands on the edge of a chair or bench, fingers facing forward and hands shoulder-width apart. Step your feet back until your body forms a straight line from head to heels. Lower your chest toward the surface, elbows angled about 45° from your sides, then press the floor away to come back up. Keep your ribs down and hips level. A2 chair dip Reps: 10 Targets: Triceps, shoulders, chest Sit on the edge of a chair with your hands beside your hips, fingers forward. Walk your feet forward so your hips come just in front of the seat. Lower by bending your elbows straight back, keeping your glutes close to the chair. Press back up until your arms are nearly straight. Stay slightly reclined so the triceps do the work rather than the shoulders. Set B Do the two moves in this superset with minimal rest, then take a 45-second break before doing another round. Do three rounds of both moves in total. B1 Bulgarian split squat Reps: 10 each leg Targets: Glutes, thighs Stand about 23-25 inches in front of a bench/chair/sofa and rest the top of one foot behind you on the seat. Keep your front foot flat and your torso tall. Lower your back knee toward the floor, bending through the hip and knee. Drive through the front heel to stand tall again. Keep the front knee tracking over your toes and don’t let it go knock-kneed. B2 Leg raise Reps: 10 Targets: Abs, hip flexors. Lie on your back, with your legs extended and inner thighs squeezed together. Your lower back should be pressed into the floor. Brace your core and lift both legs together. Lower under control until your feet hover above the floor, then lift back up. Set C Once again, you should do the two moves in this set in a row with minimal rest, then take a 30-45-second break between rounds. Do three rounds of both moves in total. C1 pike push-up Reps: 8 Targets: Shoulders, triceps, upper back Start in a downward-facing dog position, with your hips high and hands shoulder-width apart. Bend your elbows to lower the crown of your head towards the floor between your hands, keeping your hips high. Press the floor away until your arms are straight again. Think about pushing your head through your arms at the top for full shoulder engagement. C2 mountain climbers Reps: 20 each side Targets: Abs, shoulders, hip flexors (cardio and core) Begin in a high plank position with your wrists stacked under your shoulders. Drive one knee toward your chest, then switch legs quickly in a running motion. Keep your hips level and core tight — your body should stay stable as your legs move. Work at a steady, controlled rhythm; don’t let your front foot touch the floor. Set D Finish with this three-move tri-set. Do the three exercises back-to-back and then rest for 60 seconds between rounds. Do three rounds in total. D1 back extension Reps: 10 Targets: Lower back, glutes Lie face down with your arms by your sides. Lift your chest and legs slightly off the floor by squeezing your glutes and lower back. Touch your chest to the floor gently between reps, but maintain tension through your spine. Avoid cranking your neck; instead, look down and think about staying long through the spine. D2 Russian twist Reps: 10 each side Targets: Abs, obliques Sit tall and then lean back until your core engages. You can have your feet raised (harder) or heels down on the floor (easier). Rotate your torso side-to-side, touching your hands lightly to your pelvis each time. Keep the movement controlled with your chest up and spine neutral. D3 jack-knife Reps: 10 Targets: Abs, hip flexors Lie flat with your arms overhead. Lift your legs and arms together to meet above your hips, forming a “V” shape with your body. Lower slowly with control, keeping your lower back pressed lightly into the floor. Stop just short of touching the floor before lifting again. Follow Tom's Guide on Google News and add us as a preferred source to get our up-to-date news, analysis, and reviews in your feeds. More from Tom's Guide A Pilates instructor shares an 8-minute Pilates abs workout for deep core activation — so I tried it No, not sit-ups! All you need is 12 minutes to shred your core and boost stability Three 10-minute ab workouts that hit all your core muscles Category Back to Yoga Mats Colour Black Blue Brown Green Grey Lilac Pink Purple Price Any Price Showing 10 of 169 deals Filters☰ bundle Show more Senior Writer Nick Harris-Fry is an experienced health and fitness journalist, writing professionally since 2012. He spent nine years working on the Coach magazine and website before moving to the fitness team at Tom’s Guide in 2024. Nick is a keen runner and also the founder of YouTube channel The Run Testers, which specialises in reviewing running shoes, watches, headphones and other gear. Nick ran his first marathon in 2016 and became obsessed with the sport. He now has PBs of 2hr 25min for the marathon and 15min 30sec for 5K. Nick is also a qualified Run Leader in the UK. Nick is an established expert in the fitness area and along with writing for many publications, including Live Science, Expert Reviews, Wareable, Coach and Get Sweat Go, he has been quoted on The Guardian and The Independent.
