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No-equipment full body workout at home

Beginner3 days per week30 min

Equipment: No equipment (bodyweight)

You don't need anything to start: with your bodyweight you can train legs, glutes, chest, back and abs in about 30 minutes.

Do it 3 times a week on non-consecutive days. If full push-ups are hard, do them on your knees or with your hands on a sturdy table.

Warm-up

Full body

  1. Bodyweight Squat3 × 15 · Rest 60 s
  2. Push-Ups3 × 8–12 · Rest 60 s
  3. Reverse Lunge3 × 10 per side · Rest 60 s
  4. Superman3 × 12 · Rest 45 s
  5. Glute Bridge3 × 15 · Rest 45 s
  6. Plank3 × 30 s · Rest 45 s
  7. Jumping Jacks3 × 40 s · Rest 45 s

Tips

  • If jumping bothers your knees or ankles, swap the jumping jacks for marching in place.
  • When it all feels easy, add reps or lower more slowly: 3 seconds on the way down makes a big difference.
  • Drink water and leave at least one rest day between sessions.

If you have an injury, a medical condition or are pregnant, check with a professional before starting a new routine.

Your plan, built for you

Pulsiko builds your workouts around your goal, your equipment and your recovery, and avoids the exercises that don't suit your joints.

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No-equipment full body workout at home · Pulsiko