No-Equipment Home Workout: A 3-Day Full-Body Plan
Bodyweight training, done correctly and consistently, is very effective for getting started with fitness, losing fat and maintaining muscle.
The Program (Three Non-Consecutive Days a Week)
- Bodyweight squat: 3 sets × 15 to 20
- Push-ups (or knee push-ups): 3 sets to near failure
- Reverse lunge: 3 sets × 10 per leg
- Superman: 3 sets × 12
- Glute bridge: 3 sets × 15
- Plank: 3 sets × 30 to 60 seconds
- Mountain climbers or jumping jacks: 3 sets × 30 seconds to finish
Rest 45 to 60 seconds between sets.
How to Make It Harder
- Slow down the lowering phase (for example, 3 seconds)
- Single-leg movements such as Bulgarian split squats with your back foot on a chair
- Decline push-ups with your feet raised
- Use a backpack full of books as added weight
- An inexpensive resistance band, which greatly expands your exercise options
Safety Tips
Make sure the floor isn't slippery, wear suitable shoes, and if you have joint pain, leave out the jumping exercises.
On ProGym, choose "home workout" when building your program and you'll only be offered exercises suited to home, with home alternatives shown for gym exercises. See home exercises.
Frequently asked questions
Do no-equipment home workouts actually work?
Yes. Bodyweight training, done correctly and consistently, is very effective for getting started with fitness, losing fat and maintaining muscle.
How many days a week should I work out at home?
Three full-body sessions on non-consecutive days is enough, with 45 to 60 seconds of rest between sets.
How can I make bodyweight training harder?
Slowing the lowering phase, single-leg moves like Bulgarian split squats, decline push-ups, a backpack full of books or a resistance band all increase the intensity.
What safety tips should I follow for home workouts?
Make sure the floor isn't slippery and wear suitable shoes. If you have joint pain, leave out jumping exercises such as jumping jacks.
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