No-Equipment Full Body Home Workout
Three bodyweight sessions a week: squats, push-ups, lunges, bridges, supermans and planks.
About the program
Two days (A and B) alternate, and each covers the whole body: legs and glutes, chest and triceps, back and core. Exercises are done as straight sets with 60–90 seconds of rest — this is strength work, not cardio, so form and full range matter.
All you need is a mat. Sessions take 30–40 minutes.
Who it is for
Anyone training at home, in a hotel or on the road — beginners and people keeping fit without a gym.
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Day A
17 sets
Day B
15 sets
How to progress
Hit the top of the range on every set — move to a harder version: push-ups → feet elevated, squats → jump squats, bridge → single-leg.
Similar programs
15 minutes on a mat: crunches, reverse crunches, planks and dead bugs — the whole core and obliques with no equipment.
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