Ultimate At-Home No Equipment Workout Plan for Men & Women

Need a good full-body home-based workout that doesn't require gym equipment? Try this intense two-page bodyweight workout that you can do anywhere!

Workout for:  Men, Women
Body parts:  Full body workouts
Equipment:  No equipment

Workout description

This 30-minute circuit workout routine will engage all of the major muscle groups in your body, helping you to build muscle and lose weight through increased metabolism. Perform this routine 2 to 3 times per week.

Try our new Get Fit at Home Exercise & Nutrition Plan

Workout instructions

The workout should be completed in a 3-round circuit using an interval timer (our favorite):


  • Set the main timer to 50 seconds, the interval timer to 10 seconds and repeat to 30 cycles
  • Perform each exercise for 50 seconds, taking the 10 seconds to catch your breath and get into position for the next exercise
  • Perform a full cycle of the ten exercises and repeat two more times to complete the full workout


When you are done, spend five minutes stretching each of the main muscle groups.

Included exercises

This workout routine includes the following exercises:

Jumping Jacks / Star Jumps Bodyweight Squat Push-up Bicycles / Elbow-to-Knee Crunches / Cross-body Crunch Burpees / Squat Thrust Mountain Climbers / Alternating Knee-ins Hip Raise / Butt Lift / Bridge Plank Weighted / Russian Twist Donkey Kicks

Note: Click on the exercise titles above to open the instructional pages and learn proper technique for performing the exercises. You can also browse our exercise guide to access the full library of available exercises.

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