Débutant

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.

Exercices

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

Exercice 1

Jumping Jacks

Cardio, Calves, Shoulders

3×30 reps Séries × Rép.

15s Repos

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

Exercice 2

Air Squat

Quads, Glutes, Core

3×15 Séries × Rép.

15s Repos

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

Exercice 3

Classic Push-up

Chest, Shoulders, Triceps, Core

3×10 Séries × Rép.

15s Repos

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

Exercice 4

Walking Lunges

Quads, Glutes, Hamstrings

3×12 each leg Séries × Rép.

15s Repos

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

Exercice 5

Mountain Climbers

Core, Shoulders, Hip Flexors, Cardio

3×20 each side Séries × Rép.

15s Repos

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

Exercice 6

Plank

Abs, Core, Shoulders

3×45s Séries × Rép.

15s Repos

Engage core and glutes. Breathe steadily.

Exercice 7

Burpee

Full Body, Cardio, Legs, Chest

3×8 Séries × Rép.

15s Repos

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

Comment réaliser cet entraînement

Échauffez-vous 5 à 10 minutes avec du cardio léger et quelques exercices de mobilité dynamique pour les muscles ciblés.
Effectuez les exercices dans l'ordre indiqué pour que les mouvements les plus exigeants bénéficient de votre meilleure énergie.
Respectez les temps de repos, maintenez une technique stricte et arrêtez chaque série 1 à 2 répétitions avant la rupture technique.
This is a circuit workout. Do all exercises back-to-back, rest 90 seconds between rounds, and complete 3 total rounds.
Terminez par un retour au calme : marche tranquille et étirements légers des muscles sollicités.

Questions fréquentes

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.

Suivez cet entraînement dans l'app FitPlanner. C'est gratuit.

Téléchargez FitPlanner pour enregistrer vos séries, sauvegarder vos routines favorites et suivre vos progrès de séance en séance.

Home Workout With No Equipment

Exercices

Jumping Jacks

Air Squat

Classic Push-up

Walking Lunges

Mountain Climbers

Plank

Burpee

Comment réaliser cet entraînement

Questions fréquentes

Can I build muscle with bodyweight workouts?

How many times a week should I do this?

Is this workout good for weight loss?

Suivez cet entraînement dans l'app FitPlanner. C'est gratuit.

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