No-Equipment Home Workouts
Your bodyweight is real resistance: squats, lunges, push-ups and planks load every muscle, and you can keep making them harder. All you need is a mat and 20–40 minutes.
Programs
Three bodyweight sessions a week: squats, push-ups, lunges, bridges, supermans and planks.
Beginner · 3 times a week · Home20-Minute Beginner Home WorkoutA gentle start: six simple bodyweight moves, 20 minutes, three times a week. Incline push-ups, squats, bridges and planks.
Beginner · 3 times a week · HomeBeginner Home Ab Workout15 minutes on a mat: crunches, reverse crunches, planks and dead bugs — the whole core and obliques with no equipment.
Beginner · 3 times a week · HomeAt-Home Glute Workout (No Equipment)Bridges, lunges, kickbacks and leg raises: everything to load the gluteus maximus and medius at home, three times a week.
Beginner · 3 times a week · HomeFat-Burning HIIT Workout at HomeA 25-minute no-equipment interval circuit: burpees, jumps, mountain climbers and planks — high heart rate, every muscle working.
Intermediate · 3 times a week · HomePush-Up Progression PlanPush-ups three times a week: incline, standard, close-grip and feet-elevated — and more reps every week.
Beginner · 3 times a week · HomeDaily Stretching and Mobility Routine15 minutes of full-body stretching: back, hips, hamstrings, shoulders and calves. In the morning or after training.
Beginner · 7 times a week · HomeBodyweight Exercises
