Guide · Strength · 1 min
Full-body workout with no equipment: 30 minutes at home
No gym, no equipment? Your bodyweight is enough to train your whole body, as long as you choose the right exercises and keep progressing them. Here's a 30-minute session to do 2 to 3 times a week.
The workout
Warm up for 5 minutes (shoulder and hip circles, light squats), then go through the exercises with 60 to 90 seconds' rest between sets.
3 sets of each
- Bodyweight squat: 3 × 15
- Push-ups: 3 × 8 to 12 (on your knees or hands raised if it's too hard)
- Walking lunges: 3 × 10 per leg
- Glute bridge: 3 × 15
- Superman: 3 × 12, for your lower back
- Plank: 3 × 30 to 45 seconds
Progressing the workout
- When all your sets feel easy, add 2 reps or 10 seconds.
- Then move to a harder variation: feet-elevated push-ups, jump squats, single-leg glute bridge.
- Your back gets little work without a bar: a doorway pull-up bar (around twenty euros) opens up pull-ups and inverted rows.
Create your custom workout in Oxa
Your sessions, your weights and your progress, in one place.
Open Oxa
