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30-Minute Bodyweight Workout: Full Body Strength (Zero30, Day 1)

Build strength and burn fat at home using zero equipment with this full body bodyweight workout! This bodyweight workout has some of my favorite strength training exercises that require no equipment so you can get a full body strength workout done anywhere!

This is DAY ONE of our Zero30 Program.

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If you’ve tried my workouts before, you know that I’m all about building strength and muscle at home. Most of my strength training workout routines require very little equipment like a set of dumbbells or a mini loop resistance band (affiliate).

Today’s workout mixes it up by using the resistance of your own bodyweight to BUILD STRENGTH – no gym equipment needed.

woman laying on her back performing a single leg glute bridge

Bodyweight Workout FAQs

Can Bodyweight Workouts Build Muscle?

YES! Bodyweight exercises can be a very effective form of exercise and beneficial to add to your routine (Mayo Clinic). Bodyweight training allows for fuller range of motion of exercises and can help build the mind-muscle connection to properly and effectively engage each muscle group.

What Are The Best Bodyweight Exercises To Build Strength?

When I create full body workouts, I like to include functional, complex exercises that hit the lower body, upper body and core. Some of my favorite bodyweight exercises include push ups, squats and planks. You’ll find them all in today’s workout.

Woman performing a bodyweight reverse lunge.

Bodyweight Workout: Full Body Strength

Zero30: Day 1

Build strength and tone your muscles at home with this full body bodyweight workout! You need zero equipment and just 30 minutes to complete this workout at home!

This is a timed interval workout – meaning you do as many reps as possible in the ‘work’ period. Your pace, your tempo (rep ranges will vary from person to person).

Workout Equipment:

None, just your bodyweight.

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Workout Instructions:

Follow along with the guided Bodyweight Workout on YouTube, led by personal trainer Lindsey Bomgren.

Your Workout Looks Like This:

  • 3 Circuits (each circuit contains an upper body exercise, a lower body exercise, a combo exercise and a core exercise)
  • Timed Intervals (40 seconds of work, 20 seconds of rest)
  • Repeat Each Circuit x2 Sets

Workout Outline

CIRCUIT ONE
1.  Push Ups
2. Runner Lunge
3. Push Up and Runner Lunge
4. Side Plank and Reach

CIRCUIT TWO
1. Plank and Row to Side Plank
2. Sumo Squat and Calf Raise
3. Rapid Sumo Squat and Back Fly
4. Hollow Rock Knee Hugs

CIRCUIT THREE
1. Reverse Table Top Tricep Dips
2. Single Leg Glute Bridge and Leg Lower
3. Two Tricep Push Ups and Plank Walk-In to Squat Hold
4. Squat and Knee to Elbow Crunch

Prefer to Watch On YouTube?

youtube icon Full Body Strength

12 Best Bodyweight Full Body Strength Exercises

Push Up

Targets: Chest, shoulders, triceps, back, abs and core muscles.

woman performing 2 slow and 2 fast push ups

How To Do A Push Up

  1. Start in a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart. Option to place your hands on weights if you have wrist pain.
  2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
  3. In this variation of a push up, you’re going to perform two slow push ups and two fast push ups. Slowly lower your chest down towards the ground on a two-count as your elbows fall back towards your hips (not out to the sides).
  4. Once at the bottom of your push up, exhale as you push back up into high plank position on a two-count. Repeat.
  5. Then, perform a tempo push up by repeating the steps above but lowering down on a one-count and pushing back up on a one-count.
  6. Repeat this sequence alternating two slow push ups and two fast push ups for 40 seconds.

Modification: Substitute incline push-ups by placing your hands on a chair or bench; or drop to your knees for modified push ups.

Runner Lunge

Targets: Legs, glutes, quads and hamstrings.

runner lunges bodyweight workout

How To Do A Runner Lunge

  1. Start standing feet hip-width apart. Stagger your feet, so your right leg is slightly in front of your left foot. Kickstand your back left foot, left heel floating off the ground. Keep 80% of your weight in your front foot, 20% in your back left toe.
  2. Step your left foot back into a reverse lunge, lowering your back left knee towards the mat.
  3. Then, tap your left foot in to meet your right heel. Maintain a loaded stance by keeping the knees bent.
  4. Then, step your left foot back into a reverse lunge again, lowering your back left knee towards the mat.
  5. Then, drive through your front right heel to stand tall, bringing your back left foot up to meet your right foot.
  6. Repeat, stepping the left leg back into reverse lunge, switching legs on the next set.

Push Up and Runner Lunge

Targets: Chest, shoulders, triceps, back, legs, glutes, quads, hamstrings, abs and core muscles.

push up and runner lunge

How To Do A Push Up and Runner Lunge

  1. Start in a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart. Option to place your hands on weights if you have wrist pain.
  2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
  3. Slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides).
  4. Once at the bottom of your push up, exhale as you push back up into high plank position.
  5. At the top of the push up, step your right leg up in between your hands to find a low lunge position.
  6. Step your left foot up to tap near your right heel, maintaining a loaded stance with knees bent.
  7. Step the left foot back, then step the right foot back and drop down into a high plank position again.
  8. Repeat this push up and runner lunge sequence, alternating the leg that steps through to perform the low lunge.

Modification: Option to take the push ups from your knees and pop to the toes before stepping the foot through to perform the low lunge.

Side Plank and Reach

Targets: Internal and external oblique muscles (the muscles that run along the side of your core) and transverse abdominus.

woman performing a side plank and reach open

How To Do A Side Plank and Reach

  1. Start in a side plank position. Right forearm on the mat, right shoulder stacked over right elbow. Option to balance on the outside edge of your right foot, stacking your left foot on top of your right foot, or stagger your feet.
  2. Extend your left hand overhead. Then, reach the left arm under your torso, essentially finding a single arm low plank, balancing on the right forearm.
  3. Hold for a second, then turn back out to open up and find the starting position again, bringing the left arm overhead. That’s one rep.

Modification: Option to drop the right knee to the mat, finding a 90-degree angle with the right leg. You could keep the left toes on the mat to stabilize you, or lift your left leg off the mat.

Plank and Row to Side Plank

Targets: Upper back, shoulders, glutes, obliques and abs.

plank and back row up and side plank open

How To Do A Plank And Row Or Renegade Row To Side Plank

  1. Start in a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart. You can always modify your plank with both knees on the ground.
  2. From this plank position, pull your right arm back towards your hip, elbow up towards the ceiling. Focus on keeping both hips square to the ground as you perform this row.
  3. Lower the right hand back to the ground slow and controlled.
  4. Then, find a side plank position by rotating your body and pulling your right arm straight overhead as you do so. That’s one rep. Repeat this sequence, switching arms on the next set.

Sumo Squat and Calf Raise

Targets: Inner thighs (adductors), outer thighs (abductors), glutes, quads and calves.

woman performing sumo squat calf raise as part of bodyweight workout

How To Do A Sumo Squat and Calf Raise

  1. Stand with feet wider than hips, heels in and toes pointed out (sumo squat stance).
  2. Bend your knees to lower down into a squat, pushing your knees out towards your pinky toes as you drop your hips parallel to your knees.
  3. At the bottom of your sumo squat, raise your heels off the ground so you’re balancing on your toes (calf raise).
  4. If possible, maintain the calf raise as you use your legs to stand back up to the starting position; pulling your inner thighs together as you stand tall.
  5. Lower your heels to return to the starting position and repeat.

Rapid Sumo Squat and Back Fly

Targets: Inner thighs, outer thighs, glutes, quads, posterior deltoids (rear shoulders), and major upper back muscles including the rhomboids and trapezius.

woman performing a rapid sumo squats and back fly as part of bodyweight workout

How To Do A Rapid Sumo Squat and Back Fly

  1. Stand with feet wider than hips, heels in and toes pointed out (sumo squat stance). Arms are raised to shoulder height and straight out to your sides.
  2. Bend your knees to lower down into a squat, pushing your knees out towards your pinky toes as you drop your hips parallel to your knees. As you do so, pull the arms directly in front of you, keeping them at shoulder height.
  3. Use your legs to stand back up to the starting position; pulling your inner thighs together as you stand tall. As you do so, perform a back fly opening your arms, squeezing your shoulder blades together. Repeat this sequence.

Hollow Rock Knee Hugs

Targets: Lats, back, abs and core.

woman performing hollow rock hold knee hugs as part of bodyweight workout

How To Do Hollow Rock Knee Hugs

  1. Lay flat on the floor, lower back pressed into the mat with feet together. Bring your arms overhead so your biceps are near your ears.
  2. Raise your neck and shoulders, as well as your arms and legs off the ground. Feel your core contract as you do so.
  3. Then pull your right knee in to meet your chest, bending the right leg as you do so, feet are flexed and left left remains straight out. Bring your fingertips to meet your right heel.
  4. Then, send the arms back overhead as you kick the right leg back out so both legs are kicked straight out again.
  5. Alternate the knee that pulls in throughout this movement.

Modification: Option to keep both legs as well as the neck and shoulders on the ground and alternate the knee pull. You could also raise the legs off the ground while keeping the neck and shoulders on the mat.

Reverse Table Top Tricep Dips

Targets: Glutes, hamstrings, hips, triceps, shoulders, chest and core.

woman performing a reverse table top tricep dips as part of bodyweight workout

How To Do Reverse Table Top Tricep Dips

  1. Start seated on the ground. Place your hands behind you on the mat, shoulder-width apart, fingers pointing towards your butt and legs bent at 90 degrees in front of you.
  2. Then lift your hips off the ground, weight is in your hands and feet.
  3. Perform a tricep dip by lowering yourself, bending at the elbows until your butt almost hits the ground.
  4. Press through your palms, using your triceps to push you back up to starting position and repeat.

Single Leg Glute Bridge and Leg Lower

Targets: Glutes, hips, hamstrings, quads, abs, obliques and core.

single leg glute bridge and leg lower

How To Do A Single Leg Glute Bridge and Leg Lower

  1. Lie flat on the floor on your back, knees bent at a 90-degree angle.
  2. Keep your right foot on the mat and lift your left leg, sending it long so it’s straight above you.
  3. Press through the heel of your right foot to lift your hips up, performing a single leg glute bridge.
  4. At the top of the glute bridge, perform a leg lower on the left leg by lowering it down until your left heel hovers just off the mat, then pull the left leg back up.
  5. After the leg lower, lower your hips back to the ground with control, hovering just off the mat.
  6. This is one rep. Repeat this movement, switching legs for the single leg glute bridge on the next set.

Tricep Push Up and Walk In to Squat Hold

Targets: Chest, shoulders, triceps, back, legs, glutes, quads, hamstrings, abs and core muscles.

tricep push ups and walk in to squat hold

How To Do Two Tricep Push Ups and Walk In To Bodyweight Squat Hold

  1. Start in a high plank position with your hands in closer together than they are for a standard push up. Shoulders are stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart. Option to place your hands on weights if you have wrist pain.
  2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
  3. Slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides).
  4. Once at the bottom of your push up, exhale as you push back up into high plank position. Repeat for a second tricep push up.
  5. Then, step both feet up to meet your hands and find a low squat position.
  6. Raise your arms overhead, holding this low squat position for a couple seconds, then step back into high plank and repeat this sequence.

Squat and Knee to Elbow Crunch

Targets: Legs, glutes, hamstrings, quads, hips, arms, obliques, abs and core.

squat and knee to elbow crunch

How To Do A Squat and Knee To Elbow Crunch

  1. Start standing, feet shoulder-width apart, bent knees. Bring your hands up to either side of your head.
  2. Sit your hips back as you lower into a squat, striving for a 90-degree angle between your hips and knees.
  3. Then, drive through your heels to stand tall; legs straight.
  4. As you stand tall, pull your right knee up and slightly twist your torso so that your right knee meets your left elbow.
  5. Send the right leg back to the ground and repeat the squat and crunch sequence. Switch legs on each knee to elbow crunch.

Zero30: a FREE No Equipment, Full Body Workout Plan

A 2-week, bodyweight workout plan with new workout videos DAILY – ZERO equipment needed, 30 minutes a day, 5 days a week!

If you liked this workout, download the free 2-Week Bodyweight Training Plan here.

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Zero30 Day 1: Bodyweight Workout Full Body STRENGTH

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4 comments
  1. Hi, Lindsey,
    Thank you so much for your workouts, I love them all. I appreciate your cheer and your focus on gaining strength vs body shape. I really enjoyed this workout and was able to modify it to fit in my sprained (recovering ankle). Feels good to work out again 🙂 Looking forward to the rest of the program!

    • Hi, Chaya! I am so happy to hear that you enjoyed this workout and were able to modify (wishing you a speedy recovery!). I hope you enjoy the entire Zero 30 Program! -Lindsey