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Free workout plan

Home workout plan, no equipment

Three 30-minute body-weight sessions you can do in a living room. Every move has an easier and a harder version, so the plan grows with you.

Days a week
3
Per session
30 min
Level
Beginner
Goal
General strength and fitness
Equipment
Body weight
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Who it's for

Beginners and returners who want to train at home without buying anything. You need a little floor space, a sturdy chair or step, and a door frame or post to hold for rows.

Your week

  1. MonDay A
  2. TueRest or easy walk
  3. WedDay B
  4. ThuRest or easy walk
  5. FriDay C
  6. SatWalk 30-45 min
  7. SunRest or easy walk

Day 1 · Monday

Day A

Squat, push, pull

6 exercises · about 30 min

  1. 1Squat to overhead reach3 × 12–15 · rest 60 squads · body weight
  2. 2Incline push-up3 × 8–12 · rest 60 sHands on a table or sturdy chair.pectorals · body weight
  3. 3Bodyweight standing row3 × 10–12 · rest 60 sHold a sturdy door frame or post.upper back · body weight
  4. 4Low glute bridge on floor3 × 12–15 · rest 45 sglutes · body weight
  5. 5Dead bug2 × 6–8 each side · rest 45 sabs · body weight
  6. 6Bodyweight standing calf raise2 × 15–20 · rest 45 scalves · body weight

Day 3 · Friday

Day C

Split squat, push-up, conditioning

6 exercises · about 30 min

  1. 1Split squats3 × 8–10 each side · rest 60 squads · body weight
  2. 2Push-up3 × 5–10 · rest 60 sUse the incline version until 10 clean reps.pectorals · body weight
  3. 3Bench dip (knees bent)2 × 8–12 · rest 60 sHands on a sturdy chair.triceps · body weight
  4. 4Single leg bridge with outstretched leg2 × 8–10 each side · rest 45 sglutes · body weight
  5. 5Reverse crunch2 × 10–12 · rest 45 sabs · body weight
  6. 6Mountain climber3 × 20 s · rest 40 scardiovascular system · body weight

Warm-up and cool-down

Warm-up · 5 min

  • 2-3 minutes of marching or jogging on the spot, building the pace slowly.
  • 30 seconds of star jumps or step jacks (step out instead of jumping if you prefer).
  • A few slow reps of the world's greatest stretch on each side.

Cool-down · 5 min

  • Walk slowly for a minute or two until your breathing settles.
  • Hold each stretch for 20-30 seconds without bouncing; breathe out as you ease in.

How to progress

The progression rule

When every set reaches the top of the rep range, make the move harder instead of adding weight: lower the incline on push-ups, pause for two seconds at the bottom of squats and lunges, or slow the lowering to three seconds.

Safety and technique tips

  • Clear the space and check that any chair or step you use is stable and won't slide.
  • Keep a straight line from head to heels on push-ups and planks; drop to the incline or kneeling version if your hips sag.
  • Breathe out on the effort and never hold your breath for a whole set.
  • Wear supportive shoes or train barefoot on a non-slip surface.

Make it yours

Customise it in the workout generator

Change the days, the session length, your equipment or your goal, and get a week built for you, with any exercise swappable.

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Questions people ask

Can you build muscle with no equipment?

Yes, especially as a beginner. Body-weight moves can be made harder with slower reps, pauses, single-leg versions and lower inclines, which keeps your muscles challenged as you get stronger.

Is 30 minutes three times a week enough?

It covers the WHO advice of muscle-strengthening activity on at least two days a week. Add walking or other moderate activity on most days to reach 150 minutes a week.

What if I can't do a push-up yet?

Start with your hands on a wall or a table. As you get stronger, use a lower surface, then your knees on the floor, then a full push-up.

Should I do this every day?

No. Rest a day between sessions so your muscles can recover. Easy walking on rest days is fine and helps.

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