Iniciante

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.

Exercícios

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

Exercício 1

Jumping Jacks

Cardio, Calves, Shoulders

3×30 reps Séries × Rep.

15s Descanso

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

Exercício 2

Air Squat

Quads, Glutes, Core

3×15 Séries × Rep.

15s Descanso

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

Exercício 3

Classic Push-up

Chest, Shoulders, Triceps, Core

3×10 Séries × Rep.

15s Descanso

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

Exercício 4

Walking Lunges

Quads, Glutes, Hamstrings

3×12 each leg Séries × Rep.

15s Descanso

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

Exercício 5

Mountain Climbers

Core, Shoulders, Hip Flexors, Cardio

3×20 each side Séries × Rep.

15s Descanso

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

Exercício 6

Plank

Abs, Core, Shoulders

3×45s Séries × Rep.

15s Descanso

Engage core and glutes. Breathe steadily.

Exercício 7

Burpee

Full Body, Cardio, Legs, Chest

3×8 Séries × Rep.

15s Descanso

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

Como realizar este treino

Aqueça durante 5 a 10 minutos com cardio leve e alguns exercícios de mobilidade dinâmica para os músculos que vai treinar.
Execute os exercícios na ordem indicada para que os movimentos mais exigentes recebam a sua melhor energia.
Respeite os tempos de descanso, mantenha a técnica rigorosa e pare cada série 1–2 repetições antes de falhar.
This is a circuit workout. Do all exercises back-to-back, rest 90 seconds between rounds, and complete 3 total rounds.
Termine com um breve arrefecimento: caminhada suave e alongamentos leves dos músculos treinados.

Perguntas frequentes

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.

Registe este treino na app FitPlanner. É gratuito.

Descarregue o FitPlanner para registar séries, guardar as suas rotinas favoritas e seguir o seu progresso de sessão em sessão.

Home Workout With No Equipment

Exercícios

Jumping Jacks

Air Squat

Classic Push-up

Walking Lunges

Mountain Climbers

Plank

Burpee

Como realizar este treino

Perguntas frequentes

Can I build muscle with bodyweight workouts?

How many times a week should I do this?

Is this workout good for weight loss?

Registe este treino na app FitPlanner. É gratuito.

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