🏠 Home Workouts

Effective bodyweight exercises you can do anywhere, anytime

4-Week Home Workout Program

Week 1-2: Foundation (Beginner)

Day 1 - Full Body:

  • Warm-up: March in place (5 min)
  • Squats: 3 sets x 10 reps
  • Wall Push-ups: 3 sets x 8 reps
  • Lunges: 3 sets x 8/leg
  • Plank: 3 sets x 20 seconds
  • Glute Bridges: 3 sets x 12 reps
  • Cool-down: Stretching (5 min)

Rest 60-90 seconds between sets

Week 3-4: Building (Intermediate)

Day 1 - Full Body:

  • Warm-up: Jumping jacks (5 min)
  • Jump Squats: 3 sets x 12 reps
  • Standard Push-ups: 3 sets x 10 reps
  • Walking Lunges: 3 sets x 10/leg
  • Plank: 3 sets x 40 seconds
  • Mountain Climbers: 3 sets x 20 total
  • Burpees: 3 sets x 8 reps
  • Cool-down: Stretching (5 min)

Rest 45-60 seconds between sets

Complete Exercise Library

Upper Body:

  • Push-ups (wall, knee, standard)
  • Tricep Dips (using chair)
  • Arm Circles
  • Plank Shoulder Taps
  • Superman Holds

Lower Body:

  • Squats (bodyweight, jump, single-leg)
  • Lunges (forward, reverse, lateral)
  • Glute Bridges
  • Calf Raises
  • Wall Sits

Core:

  • Plank (standard, side)
  • Crunches
  • Bicycle Crunches
  • Leg Raises
  • Russian Twists

Cardio:

  • Jumping Jacks
  • High Knees
  • Burpees
  • Mountain Climbers
  • Jump Rope (real or mimicked)

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