If you’re short on time and don’t have access to a gym or a collection of weights at home, the smartest approach is to train efficiently. That means choosing workouts that deliver full-body strength in a limited timeframe, without relying on equipment. By focusing on well-structured movements, you can still build total-body muscle and improve fitness using just your body weight.
An even better option is having a professional design the routine for you. That’s exactly what happened when Monty Simmons from Move With Monty was asked to create an effective at-home workout that requires no weights at all. His goal was simple: maximum results with minimal setup.
Simmons designed a session that takes around 20 to 30 minutes to complete and works muscles from head to toe. You can perform it anywhere with enough space to stand and lie down, although a stable surface like a chair or sofa is needed for certain exercises such as dips.
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30-Minute Full-Body Workout at Home
This workout is broken into four structured stages. Each stage uses supersets, meaning two or three exercises are performed back-to-back with very little rest. After completing one full round of the paired moves, you take a short break before repeating. Complete all rounds of one set before moving on to the next for efficient muscle activation.
Set A: Upper-Body Strength Focus
Perform both exercises consecutively, then rest for 45 seconds. Complete three total rounds before moving on.
A1 Incline Push-Up
Reps: 10
Targets: Chest, shoulders, triceps
Place your hands on the edge of a chair or bench with fingers facing forward and hands set at shoulder-width. Walk your feet back until your body forms a straight line from head to heels. Lower your chest toward the surface with elbows angled slightly out, then press back up while keeping your hips level and core engaged.
A2 Chair Dip
Reps: 10
Targets: Triceps, shoulders, chest
Sit on the edge of a chair with hands beside your hips. Walk your feet forward so your hips shift just off the seat. Bend your elbows straight back to lower, keeping your glutes close to the chair. Press upward until your arms are nearly straight, staying slightly reclined to emphasize the triceps.
Set B: Lower Body and Core Control
Move through both exercises with minimal rest, then pause for 45 seconds. Complete three rounds total.
B1 Bulgarian Split Squat
Reps: 10 each leg
Targets: Glutes, thighs
Stand roughly two feet in front of a chair and place the top of one foot on the seat behind you. Keep your torso upright and front foot flat. Lower your back knee toward the floor, then drive through the front heel to stand tall, ensuring the knee tracks naturally over the toes.
B2 Leg Raise
Reps: 10
Targets: Abs, hip flexors
Lie flat on your back with legs extended and inner thighs gently squeezed together. Press your lower back into the floor and brace your core. Lift both legs together, then lower slowly until your heels hover just above the ground before lifting again with controlled tension.
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Set C: Shoulder and Core Engagement
Complete both moves consecutively, rest for 30–45 seconds, and repeat for three rounds.
C1 Pike Push-Up
Reps: 8
Targets: Shoulders, triceps, upper back
Start in a downward-facing dog position with hips high and hands set shoulder-width apart. Bend your elbows to lower the crown of your head toward the floor between your hands. Push back up until your arms are straight, focusing on strong shoulder drive throughout the movement.
C2 Mountain Climbers
Reps: 20 each side
Targets: Abs, shoulders, hip flexors
Begin in a high plank with wrists stacked under shoulders. Drive one knee toward your chest, then switch legs in a quick, running motion. Keep your core tight and hips steady, maintaining a smooth, controlled pace without letting your feet rest on the floor.
Set D: Full-Core Finisher
This final tri-set is performed back-to-back with all three exercises before resting for 60 seconds. Complete three total rounds.
D1 Back Extension
Reps: 10
Targets: Lower back, glutes
Lie face down with arms resting by your sides. Squeeze your glutes and lower back to lift your chest and legs slightly off the floor. Lower gently between reps while maintaining spinal tension and keeping your neck relaxed.
D2 Russian Twist
Reps: 10 each side
Targets: Abs, obliques
Sit upright and lean back until your core engages. Lift your feet for added difficulty or keep heels on the floor to modify. Rotate your torso side to side, tapping your hands lightly near your hips while keeping your chest lifted and spine neutral.
D3 Jack-Knife
Reps: 10
Targets: Abs, hip flexors
Lie flat with arms extended overhead. Simultaneously lift your legs and arms to meet above your hips, forming a V shape. Lower slowly with control, keeping your lower back lightly pressed into the floor and stopping just short of touching down before the next rep.
