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Home workout with no equipment
You don't need a gym or weights to get fit. Your own body weight is enough to train your legs, chest, back and core, and to build strength and endurance.
This 3-day-a-week plan is a good starting point. Leave a rest day between sessions and, when the reps feel easy, add a set or slow the movements down.
Sample plan
Day 1
- Squat · 3 sets × 12 reps
- Incline push-ups · 3 sets × 10 reps
- Glute bridge · 3 sets × 15 reps
- Plank · 3 sets × 30 s
Day 2
- Alternating lunges · 3 sets × 10 reps
- Under-table inverted row · 3 sets × 10 reps
- Superman · 3 sets × 12 reps
- Jumping jacks · 3 sets × 40 s
Day 3
- Squat · 3 sets × 15 reps
- Push-ups · 3 sets × 8 reps
- Bodyweight good morning · 3 sets × 12 reps
- Side plank · 2 sets × 25 s
Key tips
- Warm up for 5 minutes first: shoulder and hip mobility plus light jogging on the spot.
- Form comes first: if you lose your posture, do fewer reps.
- Rest 45 to 60 seconds between sets.
- If a full push-up is too hard, use a table or your knees.
Frequently asked questions
Can you build muscle at home with no equipment?
Yes, especially at first. Over time you'll need more challenge: more reps, harder variations or some weight.
How many days a week should I train at home?
Three non-consecutive days is enough to start seeing changes.
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