Full Body Toning Workout No Equipment - 30 Minutes

Full body toning workout at home without equipment. Tone your body with this no-equipment fat burning exercises.

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Workout Info

Calorie Burn: 216 - 360

Workout Duration: 30 Minutes

Workout Type: fit body

Exercise Frequency: 4 Days a Week

Body Focus: Total Body

Workout Routine Snippet

  1. Jumping Jacks + Lateral Punch - 25 seconds - Left 25 seconds - Right
  2. Rest: 15 seconds
  3. Step Up - 25 seconds - Left 25 seconds - Right
  4. Rest: 15 seconds
  5. Inclined Push up - 45 seconds
  6. Rest: 15 seconds
  7. Crunch + Lateral punch - 50 seconds
  8. Rest: 15 seconds
  9. One Leg Wall Squat - 23 seconds - Left 23 seconds - Right
  10. Rest: 15 seconds
  11. Squat + Hip Extension - 60 seconds
  12. Rest: 15 seconds
  13. Triceps Dips outstretched legs - 45 seconds
  14. Rest: 15 seconds
  15. Spiderman Plank - 45 seconds
  16. Rest: 15 seconds
  17. One-Leg Hops - 23 seconds - Left 23 seconds - Right
  18. Rest: 15 seconds
  19. Side lunges without step - 23 seconds - Left 23 seconds - Right
  20. Rest: 15 seconds
  21. Walking with Hands - 45 seconds
  22. Rest: 15 seconds
  23. Side plank hip lift - 30 seconds - Left 30 seconds - Right
  24. Water Break 20 seconds
  25. Rest: 15 seconds
  26. Jump Jump Front Punch - 60 seconds
  27. Rest: 15 seconds
  28. Squat + Rear lunges - 45 seconds
  29. Rest: 15 seconds
  30. Push Up With Open Arms - 45 seconds
  31. Rest: 15 seconds
  32. Alternated Power Crunch - 45 seconds
  33. Rest: 15 seconds
  34. Squat + Calf Lifts - 45 seconds
  35. Rest: 15 seconds
  36. Wall Squat - 50 seconds
  37. Rest: 15 seconds
  38. Triceps dips on floor - 45 seconds
  39. Rest: 15 seconds
  40. Low Plank - 60 seconds
  41. Rest: 15 seconds
  42. Running Jack - 45 seconds
  43. Rest: 15 seconds
  44. Side lunges with ankles touch - 60 seconds
  45. Rest: 15 seconds
  46. Five Tibetan - 45 seconds
  47. Rest: 15 seconds
  48. Side plank hip lift - 25 seconds - Left 25 seconds - Right
  49. Water Break 20 seconds
  50. Rest: 10 seconds
  51. Iliopsoas stretch - 20 seconds - Left 20 seconds - Right
  52. Rest: 10 seconds
  53. Quad Stretch - 20 seconds - Left 20 seconds - Right
  54. Rest: 10 seconds
  55. Arms, Shoulders and Dorsal Stretches - 20 seconds
  56. Rest: 10 seconds
  57. Shoulder stretch - 20 seconds - Left 20 seconds - Right

Step by Step Exercise Routine

DO THIS WORKOUT 4/5 TIMES A WEEK FOR 30 DAYS

1 Jumping Jacks + Lateral Punch 25 seconds - Left 25 seconds - Right

Rest: 15 seconds

2 Step Up 25 seconds - Left 25 seconds - Right

Rest: 15 seconds

3 Inclined Push up 45 seconds

Rest: 15 seconds

4 Crunch + Lateral punch 50 seconds

Rest: 15 seconds

5 One Leg Wall Squat 23 seconds - Left 23 seconds - Right

Rest: 15 seconds

6 Squat + Hip Extension 60 seconds

Rest: 15 seconds

7 Triceps Dips outstretched legs 45 seconds

Rest: 15 seconds

8 Spiderman Plank 45 seconds

Rest: 15 seconds

9 One-Leg Hops 23 seconds - Left 23 seconds - Right

Rest: 15 seconds

10 Side lunges without step 23 seconds - Left 23 seconds - Right

Rest: 15 seconds

11 Walking with Hands 45 seconds

Rest: 15 seconds

12 Side plank hip lift 30 seconds - Left 30 seconds - Right

Water Break 20 seconds

Rest: 15 seconds

13 Jump Jump Front Punch 60 seconds

Rest: 15 seconds

14 Squat + Rear lunges 45 seconds

Rest: 15 seconds

15 Push Up With Open Arms 45 seconds

Rest: 15 seconds

16 Alternated Power Crunch 45 seconds

Rest: 15 seconds

17 Squat + Calf Lifts 45 seconds

Rest: 15 seconds

18 Wall Squat 50 seconds

Rest: 15 seconds

19 Triceps dips on floor 45 seconds

Rest: 15 seconds

20 Low Plank 60 seconds

Rest: 15 seconds

21 Running Jack 45 seconds

Rest: 15 seconds

22 Side lunges with ankles touch 60 seconds

Rest: 15 seconds

23 Five Tibetan 45 seconds

Rest: 15 seconds

24 Side plank hip lift 25 seconds - Left 25 seconds - Right

Water Break 20 seconds

COOL DOWN

Rest: 10 seconds

25 Iliopsoas stretch 20 seconds - Left 20 seconds - Right

Rest: 10 seconds

26 Quad Stretch 20 seconds - Left 20 seconds - Right

Rest: 10 seconds

27 Arms, Shoulders and Dorsal Stretches 20 seconds

Rest: 10 seconds

28 Shoulder stretch 20 seconds - Left 20 seconds - Right