30 min Low Impact FULL BODY Workout (No Equipment + No Jumping)
Video Transcript
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Transform Your Fitness Routine with No-Equipment Bodyweight Workouts
Welcome to your ultimate guide to bodyweight workouts that require no equipment!
These workouts rely solely on the resistance of your own body to build strength and endurance. Whether you’re a fitness newbie or a seasoned athlete, bodyweight exercises are perfect for any level. And while you’re here, check out our top-brand clothing products to ensure you look and feel your best during every workout.
The Benefits of Bodyweight Workouts
Bodyweight workouts offer numerous benefits that make them an excellent choice for anyone looking to improve their fitness:
- Convenience: No need for a gym membership or expensive equipment. You can perform these workouts anywhere, anytime.
- Versatility: Suitable for all fitness levels, from beginners to advanced athletes.
- Efficiency: Bodyweight exercises target multiple muscle groups simultaneously, providing a full-body workout.
- Functional Fitness: These exercises mimic everyday movements, improving your overall functional strength and stability.
- Minimal Injury Risk: With proper form, bodyweight exercises are less likely to cause injuries compared to weightlifting.
Essential Bodyweight Exercises
Push-Ups
Push-ups are a fundamental exercise that strengthens your chest, shoulders, triceps, and core.
- Standard Push-Up: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up.
- Modified Push-Up: Perform the push-up with your knees on the ground for a less intense variation.
Squats
Squats are excellent for building lower body strength, targeting your quads, hamstrings, glutes, and calves.
- Bodyweight Squat: Stand with feet shoulder-width apart. Lower your body as if you’re sitting in a chair, keeping your back straight and knees over your toes. Return to the standing position.
- Jump Squat: Add a jump at the end of each squat for an extra cardio boost.
Lunges
Lunges are great for working your legs and improving balance and stability.
- Forward Lunge: Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.
- Reverse Lunge: Step backward with one leg and lower your hips, then return to the starting position.
Planks
Planks are a core-strengthening exercise that also engages your shoulders and glutes.
- Forearm Plank: Lie face down and lift your body onto your forearms and toes, keeping your body in a straight line from head to heels. Hold this position.
- Side Plank: Rotate onto one forearm and the side of your foot, lifting your hips to maintain a straight line. Hold and then switch sides.
Bodyweight Workout Routine
Here’s a sample bodyweight workout routine to get you started. Repeat this circuit three times for a complete workout:
- Warm-Up: 5 minutes of light jogging or jumping jacks.
- Push-Ups: 3 sets of 15 reps.
- Bodyweight Squats: 3 sets of 20 reps.
- Forward Lunges: 3 sets of 15 reps per leg.
- Forearm Plank: 3 sets of 1-minute hold.
- Cool Down: 5 minutes of stretching.
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While bodyweight workouts require no equipment, having the right clothing can make a significant difference in your performance and comfort. Explore our top-brand clothing options to enhance your workout experience:
Yoga Sets
- Comfort and Flexibility: Our yoga sets are designed to move with your body, providing maximum comfort and flexibility.
- Stylish Designs: Choose from a variety of stylish designs that make you look as good as you feel.
Activewear
- Breathable Fabric: Stay cool and dry with activewear made from breathable, moisture-wicking materials.
- Supportive Fit: Enjoy the perfect balance of support and flexibility for all your movements.
Shorts
- Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for squats, lunges, and more.
- Durability: Made from high-quality materials that stand up to intense workouts.
Sports Bras
- Optimal Support: Our sports bras provide the support you need for high-impact exercises like jumping squats and planks.
- Comfortable Fit: Designed for all-day comfort with adjustable straps and breathable fabrics.
Swimwear
- Versatile Use: Perfect for both swimming and beach workouts, our swimwear combines style and functionality.
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Embrace the power of bodyweight exercises and transform your fitness journey without the need for equipment. And don’t forget to gear up with our top-brand clothing to look and feel your best.
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Comments (47)
i really really liked the idea with the cycles! going always through new exercises is difficult, my setup doesnt allow me to see it everytime, but with this secound cycle is very great and you know what is coming up 🙂 keep up the good work!
Loved this workout. Challenges me
That was definitely NO LOW IMPACT
Kis kis ka paseena aa gaya?😅
This was the perfect challenge for me today! Thanks it was good. I feel I will need to do it a couple times more to get it right. Thank you!
My favourite so far of your videos. Love the steady pace. Thank you!
Loved the style of this workout! And it felt beginner enough for a true beginner. I could even modify some of the moves a bit more, if needed. Thanks for putting this workout together!
Oh man, i lov😂 this workout. I did the whole thing
This is not low impact. You are wrong mention this in your title video 😢
This was a great low impact workout, still sweated and definitely did the job for strength training. My knees thank you!
I enjoyed the workout. It was challenging for me but doable. I’m going to incorporate these workouts into my regular routine 👍🏾
challenging but fun!
omg wow im an idiot i wasnt looking at the screen for the last last last workout, so i didnt realize i was meant to be on my side! i thought I was meant to be on all fours doing a crunch thing– bringing my right elbow to left knee (then left elbow to right knee for the second set). i still challenged myself nonetheless lol.
Super entraînement je n ai pas vu le temps passé dommage qu il n y ai pas les exercices affichés durant le temps de pose car on perd du temps à regarder sur le timer qui démarre
Wouldn't recommend for beginners or people with injuries – there are a lot of advanced combo moves and I had to modify several of them. Tricep dips on the ground is def not "low impact" 😢
Thank you so much. I am in the process of getting diagnosed with POTS and can’t do alot of the things I used to be able to due to getting up and down and my heart rate going way to high, low impact is the way to go and I was finally able to move and do things I wanted to with this. The breaks really helped. I also like how we did all standing at once and all sitting /laying at once, because so many of these have you jumping around and it makes me far too light headed. Thank you a ton for letting me move my body without feeling awful for the first time in a few months
thank you , I feel good
This was killer. Especially on the floor my core was on fire
Loved it!
I’m twelve trying to complete my new years revolution and I loved this. You’re the reason I love working out!! I love this one especially!!❤ Keep up the good work love you ( as a YouTuber!)
Why was this so goood
I’m enjoying every bit🎉
Like this workout a lot. I think this is one I can stick with and it will also give me the results I'm looking for👍
Wonderful workout! Love love love you and your channel❤
Love this
I struggled with technicality but good non the less.
I felt my heart rate rise towards the tail end of this workout; this workout was slow paced. There's a 15 second rest between the movements, however having to wait several seconds more while you're still explaining the movement once the workout begins was possibly another reason why I had a hard time breaking a sweat and I'm in my 50s. I may need to keep searching for something that gets my heart rate up sooner for a better calorie burn.
Any tips for putting less weight on wrists with tricep dips and planks?
Exercise in the morning, before your brain figures out what you’re doing.
Wow. Wonderful workout. Low impact but intense. Thanks Madi.
Me encantó la rutina, gracias❤
Where are the shoes from!!!!
Good morning
More like this one, please!! 🎉
Thank you so much, your workout videos are really helping me to have my workout routine during my university semester🌸
This was just what I needed! I love the sets broken down, it helps make the workout go faster! Thank you
Love the structure of this one! was the perfect intensity and thankyou for always giving us helpful cues without overexplaining! your workouts are a godsend!!
I really enjoyed ❤❤ thanks
Just did this after a 30 min strength video. That last round was brutal 😆
Have been doing these videos for a month now, and although I haven't lost any weight on the scales, I have lost almost 5cm around my waist. Thank You Madfit!
Do not recommend. Circuit 2 and 3 are very similar and boring.
Good one but not for beginners !
best!
❤
That was a fab workout
Felt good. Thank you! What is the best modification for the butterfly sit ups? And will I ever get to them;)
To make it harder use leg weights and weight balls 🙂
My favorite female workout instructor of love ❤❤