Principiante

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.

Ejercicios

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

Ejercicio 1

Jumping Jacks

Cardio, Calves, Shoulders

3×30 reps Series × Rep.

15s Descanso

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

Ejercicio 2

Air Squat

Quads, Glutes, Core

3×15 Series × Rep.

15s Descanso

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

Ejercicio 3

Classic Push-up

Chest, Shoulders, Triceps, Core

3×10 Series × Rep.

15s Descanso

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

Ejercicio 4

Walking Lunges

Quads, Glutes, Hamstrings

3×12 each leg Series × Rep.

15s Descanso

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

Ejercicio 5

Mountain Climbers

Core, Shoulders, Hip Flexors, Cardio

3×20 each side Series × Rep.

15s Descanso

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

Ejercicio 6

Plank

Abs, Core, Shoulders

3×45s Series × Rep.

15s Descanso

Engage core and glutes. Breathe steadily.

Ejercicio 7

Burpee

Full Body, Cardio, Legs, Chest

3×8 Series × Rep.

15s Descanso

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

Cómo realizar este entrenamiento

Calienta durante 5–10 minutos con cardio ligero y algunos ejercicios de movilidad dinámica para los músculos que vas a trabajar.
Realiza los ejercicios en el orden indicado para que los movimientos más exigentes reciban tu mejor energía.
Respeta los tiempos de descanso, mantén la técnica estricta y detén cada serie 1–2 repeticiones antes de fallar.
This is a circuit workout. Do all exercises back-to-back, rest 90 seconds between rounds, and complete 3 total rounds.
Termina con un enfriamiento breve: camina suavemente y estira los músculos que acabas de trabajar.

Preguntas frecuentes

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.

Registra este entrenamiento en la app FitPlanner. Es gratis.

Descarga FitPlanner para registrar series, guardar tus rutinas favoritas y seguir tu progreso de sesión en sesión.

Home Workout With No Equipment

Ejercicios

Jumping Jacks

Air Squat

Classic Push-up

Walking Lunges

Mountain Climbers

Plank

Burpee

Cómo realizar este entrenamiento

Preguntas frecuentes

Can I build muscle with bodyweight workouts?

How many times a week should I do this?

Is this workout good for weight loss?

Registra este entrenamiento en la app FitPlanner. Es gratis.

Entrenamientos relacionados

Free Beginner Full Body Workout

HIIT Workout: Fat-Burning Cardio in 30 Minutes

Core & Ab Workout: Abs, Obliques & Lower Back