No gym? No problem. You can build serious strength and conditioning using nothing but your bodyweight and a little floor space.
This routine works your entire body, requires zero equipment, and takes about 30 minutes. Do it 3-4 times per week for real results.
The Workout
Warm up for 5 minutes first (jumping jacks, high knees, arm circles). Then complete 3 rounds of the following circuit with 60 seconds rest between rounds.
1. Squats — 15 reps
Stand with feet shoulder-width apart. Lower down like you’re sitting in a chair, keeping chest up and knees tracking over toes. Push through heels to stand.
Make it harder: Jump squats or pause at the bottom for 2 seconds.
2. Push-Ups — 10-15 reps
Hands slightly wider than shoulder-width, body in a straight line from head to heels. Lower until chest nearly touches floor, push back up.
Make it easier: Do them on your knees or against a wall.
Make it harder: Elevate your feet or add a clap.
3. Reverse Lunges — 10 each leg
Step back into a lunge, lowering until both knees are at 90 degrees. Push through front heel to return. Alternate legs.
Make it harder: Add a jump switch between legs.
4. Plank — 30-45 seconds
Forearms on floor, body straight, core tight. Don’t let hips sag or pike up.
Make it harder: Lift one leg or arm, or do a side plank.
5. Glute Bridges — 15 reps
Lie on back, feet flat, knees bent. Squeeze glutes and lift hips until body forms a straight line. Lower with control.
Make it harder: Single-leg bridges.
6. Mountain Climbers — 20 reps (10 each side)
Start in push-up position. Drive knees toward chest alternately, like running in place horizontally.
7. Superman — 12 reps
Lie face down, arms extended. Lift arms, chest, and legs off floor simultaneously. Hold for a second, lower with control.
The Full Circuit
Complete all 7 exercises, rest 60 seconds, repeat 2 more times (3 rounds total).
- Round 1
- Rest 60 seconds
- Round 2
- Rest 60 seconds
- Round 3
Total time: ~25-30 minutes including warm-up.
Progression
When this gets easy (and it will), level up:
- Add a 4th round
- Increase reps
- Reduce rest time to 45 seconds
- Use the harder variations
- Add resistance bands or dumbbells
Weekly Schedule
For best results:
- Monday: This workout
- Tuesday: Rest or light cardio (walk, bike)
- Wednesday: This workout
- Thursday: Rest
- Friday: This workout
- Saturday/Sunday: Active recovery (stretching, light activity)
Tips for Success
Focus on form. Quality reps beat sloppy reps every time. Slow down if needed.
Breathe. Exhale on the effort (pushing up, standing up), inhale on the easy part.
Track your workouts. Write down reps completed. Try to beat yourself next time.
Stay consistent. 3 good workouts per week for 8 weeks beats 6 workouts per week for 2 weeks.
The Bottom Line
You don’t need a gym to get in shape. This bodyweight routine hits every major muscle group and can be done in your living room, hotel room, or backyard.
Consistency beats complexity. Master these basics, progress over time, and the results will come.