14 Minute At Home Body Weight Workout – No Equipment

This 14 Minute At Home Body Weight Workout with No Equipment will help burn calories and tone muscles. You can easily follow along to this body weight workout in any space, including in a small apartment, outside, or on your balcony. You don’t need any equipment for this workout but if you want to, you can add a resistance band like I did for a few of the exercises. If you’re looking to purchase a booty band like the one I have in the video only better, check out this resistance band set I found on Amazon.

This post is not sponsored but some of the links in the post might be affiliate links. This means that if you click on the link and make a qualifying purchase, I’ll receive a small commission, at no extra cost for you. Please know that I only recommend products that I use personally.

Can’t see the workout? Click here to watch it on YouTube: https://youtu.be/GMGUhe8sWnY

Body Weight Workout Details:

  • 14 Minutes
  • 1 Round
  • 12 Exercises
  • 45 seconds ON/15 seconds REST
  • Apartment Friendly

14 Minute At Home Body Weight Workout Summary

This is a great full body workout to get you moving, tone muscles, burn calories, and lose fat. Combined with regular exercise and proper nutrition, use this workout to tone your legs, butt, abs, and arms.

If you like this workout and want more full body workouts that require no equipment, check out the Active Ontario Body Weight Workout | No Equipment Full Body Exercises Video and the Active Ontario 10 Minute HIIT Workout | No Equipment Video.

We’re going to start the workout off with a warmup of High Knees and Jumping Jacks and then move into the body weight exercises. Each exercise will be done for 45 seconds, with 15 seconds rest in between. If you want a low impact warmup that’s easy on the knees, instead of high knees, try bringing one knee to your chest, one leg at a time. Instead of Jumping Jacks, step to the side while clapping hands above your head, come back to the centre and step out to the other side.

0:57 – High Knees
1:57 – Jumping Jacks Exercises

2:57 – Air Squats
3:57 – Knee Pushups
4:57 – Hips Dips
5:57 – Curtsy Lunge
6:57 – Hip Raises
7:57 – Donkey Kicks
8:57 – Split Squats – Left Leg
9:57 – Split Squats – Right Leg
10:57 – Flutter Kicks
11:57 – Tricep Dips
12:57 – Reverse Lunges
13:57 – Walking Lunges
14:46 – Thank you!



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More At Home Workouts from Active Ontario

If you liked this at home arm workout and want to keep this party going with an after workout stretch, check out:

Mobility & Ab Workout (FOLLOW ALONG)

Here’s another no equipment full body workout you can follow along to:

10 Minute Full Body Workout for Small Spaces

Woman doing a lunge in a hotel room small space workout.