Home workout plan with no equipment

BeginnerHome3 days a week

Weekly schedule

Three non-consecutive days, such as Monday, Wednesday and Friday. Do the same workout each time and aim to beat last session by a rep or two.

Full body

Exercise	Sets	Reps
Bodyweight Squat	3	12-20
Pushups Use the incline version on a table or sofa if you can't do 5 yet.	3	5-15
Inverted Row Under a sturdy table, holding the edge.	3	6-12
Bodyweight Walking Lunge	2	8-12 each leg
Butt Lift (Bridge)	2	12-20
Plank	3	20-45 sec

How to progress

Bodyweight exercises get harder by changing the version, not the weight. When you can do the top of the rep range on every set, move to a harder version: incline push-ups to floor push-ups, bridges to single-leg bridges, squats to split squats or slower lowering.

Rest between sets

60 to 90 seconds between sets. See how long to rest between sets.

Tips

• Check your table or door frame can hold your weight before any rows.
• Slow the lowering part to three seconds to make easy reps count.
• Track your reps each session so you can see progress even without weights.

Questions

Can you build muscle with only bodyweight exercises?

Yes, especially as a beginner. Muscles respond to hard sets close to failure; harder variations and slower reps keep the challenge going.

How many times a week should I do this?

Three times a week with a rest day between sessions suits most people. Add a fourth easy day of walking or stretching if you like.

What if I have no table for rows?

Use a towel looped around a closed, solid door handle and lean back, or swap in supermans for your upper back.

More plans

• 3-day full body plan for beginners
• Push pull legs split
• Upper lower 4-day split
• Dumbbell-only workout plan
• Glute and leg focus plan

General guidance, not medical advice. Stop if anything hurts. The camera can miss things, so no issue seen doesn't mean perfect form.