Beginner

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.

Oefeningen

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

Oefening 1

Jumping Jacks

Cardio, Calves, Shoulders

3×30 reps Sets × Herh.

15s Rust

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

Oefening 2

Air Squat

Quads, Glutes, Core

3×15 Sets × Herh.

15s Rust

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

Oefening 3

Classic Push-up

Chest, Shoulders, Triceps, Core

3×10 Sets × Herh.

15s Rust

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

Oefening 4

Walking Lunges

Quads, Glutes, Hamstrings

3×12 each leg Sets × Herh.

15s Rust

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

Oefening 5

Mountain Climbers

Core, Shoulders, Hip Flexors, Cardio

3×20 each side Sets × Herh.

15s Rust

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

Oefening 6

Plank

Abs, Core, Shoulders

3×45s Sets × Herh.

15s Rust

Engage core and glutes. Breathe steadily.

Oefening 7

Burpee

Full Body, Cardio, Legs, Chest

3×8 Sets × Herh.

15s Rust

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

Hoe doe je deze workout?

Warm op gedurende 5–10 minuten met lichte cardio en een paar dynamische mobiliteitsdrills voor de spieren die je gaat trainen.
Doe de oefeningen in de aangegeven volgorde zodat de zwaarste bewegingen de meeste energie krijgen.
Respecteer de rusttijden, houd de techniek strak en stop elke set 1–2 herhalingen voor het moment dat je vorm inzakt.
This is a circuit workout. Do all exercises back-to-back, rest 90 seconds between rounds, and complete 3 total rounds.
Eindig met een korte cooling-down, rustig wandelen en licht stretchen van de getrainde spieren.

Veelgestelde vragen

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.

Houd deze workout bij in de FitPlanner app. Gratis.

Download FitPlanner om sets bij te houden, favoriete schema's op te slaan en je voortgang van sessie tot sessie te volgen.

Home Workout With No Equipment

Oefeningen

Jumping Jacks

Air Squat

Classic Push-up

Walking Lunges

Mountain Climbers

Plank

Burpee

Hoe doe je deze workout?

Veelgestelde vragen

Can I build muscle with bodyweight workouts?

How many times a week should I do this?

Is this workout good for weight loss?

Houd deze workout bij in de FitPlanner app. Gratis.

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