Home Bodyweight Workout: No Equipment Needed
A 30-minute full body bodyweight routine you can do at home, with easier and harder options for every move.
You can build strength and fitness at home with no equipment. This routine works your whole body in about 30 minutes.
How it works
Do each exercise for the listed reps, rest 60 seconds after the last one, and repeat the circuit three times. Do it three days a week.
The circuit
- Squats: 15 reps. Easier: sit to a chair. Harder: jump squats
- Push-ups: 10 reps. Easier: hands on a table. Harder: feet raised
- Reverse lunges: 10 per leg
- Glute bridge: 15 reps. Harder: single leg
- Plank: 30 to 45 seconds
- Superman hold: 10 reps with a two-second pause
- Mountain climbers: 30 seconds
Making it harder
Slow the lowering phase to three seconds, add pauses at the hardest point, or add reps each week. These changes increase the demand without any equipment.
Pull exercises at home
Pulling is hard to do without equipment. A doorway pull-up bar or resistance bands are cheap additions that make your routine more balanced.
Safety
Warm up for a few minutes first. Stop if you feel sharp pain. If you have a medical condition, check with your doctor before starting.
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