Free workout plan

Bodyweight workout plan at home

No gym, no equipment. Three beginner-friendly full-body workouts you can do in your living room.

Days / week

30min

Per session

None

Equipment

Beginner

Level

Who this plan is for

For complete beginners or anyone without equipment. Every move has an easier version built in.

Your weekly workouts

Mon · Full body A

Exercise	Sets × reps	Rest
Sit-to-stand from a chair Sit back between your heels, chest tall	2 × 10–12	60–90s
Incline push-up (hands on a counter) Elbows about 45° from your sides	2 × 10–12	60–90s
Backpack row (loaded backpack) Pull elbow to your back pocket	2 × 10–12	60–90s
Glute bridge Push hips back, flat back, feel the hamstrings	2 × 10–12	60–90s

Wed · Full body B

Exercise	Sets × reps	Rest
Supported split squat Control the way down, whole foot on the floor	2 × 10–12	60–90s
Incline pike push-up Ribs down, press straight up	2 × 10–12	60–90s
Floor "W" pull (face down) Lead with elbows, shoulder blades down	2 × 10–12	60–90s
Glute bridge Push hips back, flat back, feel the hamstrings	2 × 10–12	60–90s

Fri · Full body C

Exercise	Sets × reps	Rest
Sit-to-stand from a chair Sit back between your heels, chest tall	2 × 10–12	60–90s
Incline push-up (hands on a counter) Elbows about 45° from your sides	2 × 10–12	60–90s
Floor "W" pull (face down) Lead with elbows, shoulder blades down	2 × 10–12	60–90s
Supported split squat Control the way down, whole foot on the floor	2 × 10–12	60–90s

How to progress over 4 weeks

Week 1: Learn the movements. Finish every set with 2–3 reps left in the tank.
Week 2: Same exercises. Add 1–2 reps to every set, or a little weight once you hit the top of the rep range.
Week 3: Add one set to the first two exercises of each session. Keep 1–2 reps in reserve.
Week 4: Lighter week. Drop one set from everything, keep the weights. Then start again a bit heavier.

Cardio and daily movement

Walk 7,000–10,000 steps a day. On non-lifting days add 20–30 minutes of brisk walk outdoors. Walking is the easiest way to burn extra calories without making you hungrier.

Warm up and form

Start with 5 minutes of easy cardio, then 1–2 light sets of your first exercise.
Move with control. The lowering part of each rep should take about 2 seconds.
Stop any exercise that causes sharp pain. Mild muscle soreness for a day or two is normal.

Pair this plan with the right calories: the calorie deficit calculator and protein calculator will give you your numbers.

Questions

Can you lose weight with bodyweight workouts?

Yes. Combined with a calorie deficit, bodyweight training builds strength and helps you keep muscle while you lose fat.

How do I make bodyweight exercises harder?

Slow down the lowering part, add reps or sets, pause at the hardest point, or move to a harder variation, like from incline push-ups to floor push-ups.

Is lifting weights good for weight loss?

Yes. Strength training helps you keep muscle while you eat less, so more of the weight you lose comes from fat. It also makes you stronger and look more toned as you lose.

Should I do cardio or weights to lose weight?

Both help, but your diet does most of the work. Lift 2–4 days a week to keep muscle, and walk daily for extra calorie burn.

More workout plans

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General fitness information, not medical advice. Check with your doctor before starting a new exercise program.