Bodyweight Home Workouts

For beginners with nothing but floor space: three short bodyweight workouts a week, no equipment needed.

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Day A

  • Bodyweight Squat3 × 12 · rest 60 s
  • Kneeling Push-Up3 × 8 · rest 60 s
  • Hamstring Bridge3 × 12 · rest 60 s
  • Reverse Crunch2 × 10 · rest 60 s
  • Front Plank3 × 30 s · rest 60 s

Day B

  • Walking Lunge3 × 10 · rest 60 s
  • Kneeling Push-Up3 × 10 · rest 60 s
  • Superman Hold3 × 20 s · rest 60 s
  • Crunch2 × 15 · rest 60 s
  • Side Plank2 × 20 s · rest 60 s

Day C

  • Reverse Lunge3 × 10 · rest 60 s
  • Push-Up3 × 6 · rest 60 s
  • Bodyweight Squat3 × 15 · rest 60 s
  • Lying Leg Raise2 × 10 · rest 60 s
  • Front Plank3 × 30 s · rest 60 s

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