Home Workout Routines Without Equipment

Beginner Workout

This beginner-friendly routine focuses on building foundational strength and endurance.

• Wall Push-Ups – 3 sets of 10 reps
• Bodyweight Squats – 3 sets of 12 reps
• Glute Bridges – 3 sets of 15 reps
• Leg Raises – 3 sets of 12 reps
• Plank (Knees Down) – 3 sets of 20 seconds

Intermediate Workout

Increase intensity with these intermediate exercises.

• Standard Push-Ups – 3 sets of 12 reps
• Jump Squats – 3 sets of 15 reps
• Bulgarian Split Squats – 3 sets of 10 reps per leg
• Bicycle Crunches – 3 sets of 20 reps
• Plank – 3 sets of 30 seconds

Advanced Workout

Challenge yourself with these advanced movements.

• Diamond Push-Ups – 3 sets of 15 reps
• Pistol Squats – 3 sets of 8 reps per leg
• Burpees – 3 sets of 12 reps
• Hanging Leg Raises (or Floor Leg Raises) – 3 sets of 15 reps
• Plank with Shoulder Taps – 3 sets of 40 seconds

How to Progress

To continue improving, gradually increase reps, sets, or difficulty of exercises. Make sure to maintain proper form and listen to your body.

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