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Home Workout With No Equipment

30 Min.

None (Bodyweight only)

Full Body, Core, Legs, Chest, Cardio

This home workout is a fast, efficient way to train your full body with nothing but your own bodyweight. The circuit structure keeps your heart rate up while still challenging your legs, chest, and core. It is ideal for busy schedules, small spaces, and anyone training at home for free.

Übungen

This is a circuit workout. Do all exercises back-to-back, rest 90 seconds between rounds, and complete 3 total rounds.

Übung 1

Jumping Jacks

Cardio, Calves, Shoulders

3×30 reps Sätze × Wdh.

15s Pause

Land softly on balls of feet. Keep movement fluid and rhythmic.

Übung 2

Air Squat

Quads, Glutes, Core

3×15 Sätze × Wdh.

15s Pause

Chest up, hips back. Break parallel. Heels stay on ground.

Übung 3

Classic Push-up

Chest, Shoulders, Triceps, Core

3×10 Sätze × Wdh.

15s Pause

Body in straight line from head to heels. Lower chest to just above floor.

Übung 4

Walking Lunges

Quads, Glutes, Hamstrings

3×12 each leg Sätze × Wdh.

15s Pause

Torso upright, core engaged. 90° angle in both knees at bottom.

Übung 5

Mountain Climbers

Core, Shoulders, Hip Flexors, Cardio

3×20 each side Sätze × Wdh.

15s Pause

Keep hips low and level with shoulders. Don't bounce.

Übung 6

Plank

Abs, Core, Shoulders

3×45s Sätze × Wdh.

15s Pause

Engage core and glutes. Breathe steadily.

Übung 7

Burpee

Full Body, Cardio, Legs, Chest

3×8 Sätze × Wdh.

15s Pause

Drop into squat, kick feet back, push-up, jump back up. Explosive!

So machst du dieses Workout

Wärme dich 5–10 Minuten mit leichtem Cardio und dynamischen Mobilitätsübungen für die Zielmuskulatur auf.
Führe die Übungen in der angegebenen Reihenfolge durch, damit die größten Bewegungen deine meiste Energie erhalten.
Halte die Pausenzeiten ein, achte auf saubere Technik und brich jeden Satz 1–2 Wiederholungen vor Technikversagen ab.
This is a circuit workout. Do all exercises back-to-back, rest 90 seconds between rounds, and complete 3 total rounds.
Beende das Training mit einem kurzen Cool-down, lockerem Gehen und leichtem Stretching der trainierten Muskeln.

Häufig gestellte Fragen

Can I build muscle with bodyweight workouts?

Absolutely. Bodyweight training builds real strength and muscle, especially for beginners and intermediates. Progressive overload still applies — add reps, slow down tempo, or add harder variations.

How many times a week should I do this?

3–5 times per week is ideal. Since there is no external load, your body can recover faster. Mix in rest days for best results.

Is this workout good for weight loss?

Yes — this circuit style keeps your heart rate elevated, burning significant calories. Combine it with a healthy diet for best results.

Tracke dieses Workout in der FitPlanner App. Kostenlos.

Lade FitPlanner herunter, um Sätze zu protokollieren, Lieblingspläne zu speichern und deinen Fortschritt Einheit für Einheit zu verfolgen.

Home Workout With No Equipment

Übungen

Jumping Jacks

Air Squat

Classic Push-up

Walking Lunges

Mountain Climbers

Plank

Burpee

So machst du dieses Workout

Häufig gestellte Fragen

Can I build muscle with bodyweight workouts?

How many times a week should I do this?

Is this workout good for weight loss?

Tracke dieses Workout in der FitPlanner App. Kostenlos.

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