No-Equipment Home Workout Programs
You can train without dumbbells, a pull-up bar or a membership: push-ups, squats, planks, burpees and ab exercises work the whole body. This collection has three bodyweight programs, from a first introduction to an intense circuit.
How to choose
- Starting from zero — No-Equipment Home Workout for Beginners: 3 sets of 10–12 reps, simple exercises.
- The basic program got easy — the intermediate no-equipment program: burpees and diamond push-ups, 12–15 reps, 4 sets in the second half.
- Want intensity and a higher heart rate — the No-Equipment Home Circuit: exercises in a circuit with short rests.
They work well in sequence: beginner → intermediate → circuit.
How often to train
Three workouts a week, every other day. A session takes 25–40 minutes, so it fits easily before work or in the evening.
How to progress
Without weights, you add load through reps, sets and tempo. Add a rep each week; when an exercise feels easy at the top of the range, slow the lowering to 3 seconds or add a set. If you can't do an exercise yet (full push-ups, for example), do an easier version from your knees and gradually move to the full one.
3 plans in this collection
Frequently asked questions
Can I get in shape without equipment?
Yes, especially early on: bodyweight is enough to get stronger and fitter. Later, dumbbells or a pull-up bar help you keep building strength.
What if I can't do a push-up?
Do them from your knees or against a support (table, sofa) and add reps every week. Most people move to floor push-ups within a few weeks.
How long does a workout take?
25–40 minutes including the warm-up.
Do I need rest between workouts?
Yes, at least one day between sessions. Walks and light stretching are good on rest days.
Pick a plan and add it to your calendar in one click.