Full Body Bodyweight Workout for Women: No Equipment Routine You Can Do Anywhere

Last Updated on September 4, 2025

If you’ve been looking for a bodyweight workout that actually works, you’re in the right place. As a functional trainer, nutritionist, and health practitioner with 20 years of experience helping women get leaner, stronger, and more confident, I created this full-body routine you can do anytime, anywhere—no equipment needed.

This workout uses some of the most effective bodyweight-only exercises to tighten and tone the areas women want to sculpt most, while also firing up every major muscle group. That means you’ll burn more calories, boost your metabolism, and shape curves in all the right places—without adding bulk.

The best part? It’s quick, fun, and works for every fitness level. You’ll feel your body getting stronger and “snatched” in just 30 minutes. I love doing this routine when I’m traveling, stuck inside, or just want to save the time I’d normally spend commuting to the gym. It’s my go-to secret weapon—and now it’s yours too.

I know you’re going to love how this bodyweight workout makes you feel. Follow the instructions closely, give it your best, and you’ll be amazed at the results.

 

 

 

BODYWEIGHT WORKOUT INSTRUCTIONS

 

• First, warm up with some light cardio and stretches.  Run in place, do jumping jacks or walk for 5 – 10 minutes.
• Do each exercise until you feel the burn.  Once you feel the burn, do 5 more then stop.  Max out at 30 reps.
• Do each exercise 1 time to complete one set.
• Do 3 full sets of all the exercises to complete the bodyweight workout.
• For the best results do this routine along with one of my Metabolic Type Mean Plan Programs… because eating for your unique metabolic type makes it easier to burn fat, get healthy, and feel fantastic.  Take the Metabolic Type Quiz to learn your type.

Are you in?  Let me know if you’re going to rock this bodyweight workout in the comments.

 

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FULL BODY BODYWEIGHT ROUTINE

THE EXERCISES

 

CC’s

Stand with your arms extended out to the side, in line with your shoulders. While breathing, begin to trace C’s in the air with your fingertips.  Do as many as you can until you feel the burn.  Once you feel the burn, do 5 more to complete one set.

 

SINGLE-LEG BRIDGE

Lie on your back with your knees bent. Lift one leg up. This is your start position. Lift your hips up until your body is in a straight line. Keep your hips level. Slowly lower back down to the start position to complete one rep. Complete the same number of reps with your other leg to complete one set.

 

CRAWLING PLANK

Start in a plank position.  Slowly walk your hands back towards your toes as far as you can until you’re in a forward fold.  Quickly walk your hands back to a plank to complete one rep.  Do as many reps as you can until you feel the burn.  Once you feel the burn do 5 more to complete your workout.

 

MODIFIED PUSHUP

Get into a plank position with your hands directly under your shoulders and on your knees. Bend your elbows and lower your chest down to the floor. Don’t arch or sag your lower back or pitch your butt upwards. Exhale as you push up back into the start plank position to complete one rep.

 

KNEE TAP EXTENSIONS

Lie on your side with your legs bent. Point the upper knee down and out in front of you. This is your start position. Exhale and quickly lift your leg up and back pushing your heel back across your body. Quickly reverse the movement pulling your knee forward and down towards the floor to complete one rep. Do as many as you can until you feel the burn. Once you feel the burn do 5 more then stop. Complete the same number of reps with your other leg to complete one set. Tip: Try to keep your hips square and still during the movement.

 

HAND TO TOE TAPS

Lie with your hands and feet straight out with fingers and toes pointed. This is your start position. Exhale and quickly lift your hands and legs up until they tap directly above you. Inhale and lower back up to the start position to complete one rep.

 

TRICEP DIPS

Place a chair (or bench) behind you and hold onto the edge with your arms extended, shoulder-width apart. Your legs should be extended forward, slightly bent, with your feet planted on the floor. This is your start position. Inhale and slowly lower your butt down by bending at the elbows. Using your triceps, push yourself back up to the start position, to complete one rep. Tip: Keep the elbows as close to your sides as possible throughout the movement.

 

SQUAT + SIDE LEG LIFT

Stand up straight with your feet shoulder width apart and knees slightly bent. Squat back and down then immediately push up and lift one leg as far up to the side as you can, keeping your back as straight and upright as possible. Lower your leg back down and squat back down, quickly racking up reps. Do the same number of reps with your other leg to complete one set.

 

Final Thoughts about this Body Weight Workout

This bodyweight workout is a fantastic way to tone, tighten, and boost your metabolism without equipment—but remember, it’s only one piece of the puzzle. For the best results, do this routine once a week and combine it with a complete full-body training program. That way, you’ll keep your muscles guessing, avoid plateaus, and accelerate your progress.

If you’re not sure what kind of program will get you to your goals fastest, I’ve got you covered. Take my free Program Style Quiz to find out which of my workout programs is the perfect fit for your body, goals, and lifestyle. It’ll show you how to reach your goals quickly—while enjoying the most food and the least exercise possible.

Speaking of food, one of the easiest ways to lose weight and actually keep it off is to eat for your metabolic type. When you fuel your body with the right foods for your metabolism, you’ll naturally burn more calories, balance hormones, and feel energized—without feeling deprived. If you’re serious about getting results, your nutrition has to be on point. Start by taking my Metabolic Type Quiz to discover how to eat for your body’s unique needs.

Do the workout. Take the quizzes. Stick with the plan. That’s how you’ll finally see and feel the results you’ve been craving.

If you liked this bodyweight workout routine – Let me know it in the comments.

As always, this workout only works, if you work it.

So work it. It is so worth it.

 

 

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