At-home workout (no equipment)
Two full-body workouts with no equipment — a beginner session and a harder one — that take about 30 minutes each.
A full-body workout you can do at home with no equipment at all. Bodyweight exercises get harder by changing leverage and tempo instead of adding weight, so move to the harder variation once you can do 15 to 20 clean reps.
Beginner at-home workout
Do the exercises as a circuit: one set of each, rest a minute, repeat three times.
Incline Push-up- Sets
- 3
- Reps
- 10–15
- Rest
- Circuit
Quads (Bodyweight Squat)- Sets
- 3
- Reps
- 15–20
- Rest
- Circuit
Bodyweight Standing Row (With Towel)- Sets
- 3
- Reps
- 10–15
- Rest
- Circuit
Low Glute Bridge On Floor- Sets
- 3
- Reps
- 15
- Rest
- Circuit
Dead Bug- Sets
- 3
- Reps
- 8 each side
- Rest
- 60 s after the round
Intermediate at-home workout
Harder variations, same circuit structure.
Push-up- Sets
- 4
- Reps
- 10–20
- Rest
- Circuit
Split Squats- Sets
- 4
- Reps
- 10–12 each leg
- Rest
- Circuit
Inverted RowUnder a sturdy table.- Sets
- 4
- Reps
- 8–12
- Rest
- Circuit
Glute Bridge March- Sets
- 4
- Reps
- 10 each leg
- Rest
- Circuit
Side Bridge- Sets
- 4
- Reps
- 30 s each side
- Rest
- 60–90 s after the round
Can’t do one of these?
Machine taken or training somewhere else? Each of these has substitutes that work the same muscles.
Tips
- Go slowly: take three seconds to lower each rep. It makes every exercise harder without equipment.
- Write down your reps. Beating last week’s number is how bodyweight training keeps working.
- Train three times a week, with a day off between.
Run this workout in SPLYT
Every exercise here is in SPLYT’s library. Save the workout as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.
Exercises to swap in
Every one links to step-by-step instructions and a demonstration. Swap any of them into the workouts above.
Chest
Quads
Glutes
Upper back
Abs
Questions
Can you get fit with at-home workouts?
Yes. Bodyweight circuits build strength, muscle and conditioning, as long as you keep moving to harder variations.
How long should an at-home workout be?
About 20 to 40 minutes. Three or four rounds of a five-exercise circuit fits in half an hour.
More workouts
- Push day workout
- Pull day workout
- Leg day workout
- Upper body workout
- Lower body workout
- Full body workout
- All workouts