Free · No sign-up · 10–45 min
Home workouts that fit your day.
Pick a goal and the minutes you have. Get a balanced routine, then press start and follow the timer. No gym, no equipment required.
Start with a goal
What do you want to train today?
Each opens a 20-minute no-equipment routine. Change the time, level or equipment from there.
Most popular
Full Body Workout
hits every major muscle group in one session, so you build strength and burn calories without splitting days
Weight Loss
mixes cardio bursts with big compound moves to keep your heart rate high and maximize calorie burn
Build Muscle
focuses on compound strength moves with longer work intervals to drive muscle growth at home
Abs
targets your upper abs, lower abs and obliques to build a strong, stable core
Legs
strengthens your quads, hamstrings, glutes and calves for powerful legs and better everyday movement
Glutes
isolates and strengthens the glutes from every angle to lift, shape and support your hips
Arms
tones and strengthens your biceps, triceps and shoulders with simple moves you can do in your living room
Upper Body
builds your chest, back, shoulders and arms for a stronger upper body and better posture
Cardio
gets your heart pumping with no treadmill required, improving endurance and burning calories
HIIT
alternates all-out effort with short recovery to torch calories in less time
Stretching
releases tight hips, hamstrings, back and shoulders to improve flexibility and help you recover
Something else?
Build your own routine
Multi-week plans
Want a plan to follow?
Day-by-day schedules that tell you what to do each day and get harder every week.
How it works
From couch to circuit in 10 seconds.
- 01
Pick your setup
Choose a goal, how many minutes you have and what equipment is around.
- 02
Get a balanced routine
Warm-up, a timed circuit that rotates muscle groups, and a cool-down.
- 03
Press start
The timer calls out every exercise and rest, so you just move.
- ready-made routines
- 185+ready-made routines
- illustrated exercises
- 107illustrated exercises
- minutes per session
- 10–45minutes per session
- no account, ever
- $0no account, ever
FAQ
Home workout questions
New to an exercise? Our library of 107 exercises explains the form for every move.
What is a good home workout routine for beginners?
Start with a 20-minute full body routine 3 times a week: a short warm-up, 5 bodyweight moves like squats, knee push-ups, glute bridges, planks and step jacks, and a cool-down stretch. Increase the level once it feels easy.
Can I get fit with home workouts and no equipment?
Yes. Bodyweight exercises build real strength and endurance, especially when you train consistently and progress to harder variations over time. Adding dumbbells or bands later gives you even more options.
How long should a home workout be?
15 to 30 minutes is plenty for most goals if you keep rest short. Our routines range from 10 to 45 minutes so you can fit one into any day.
Are these workouts really free?
Yes. Every routine, the workout generator and the follow-along timer are free with no account required.
Ready?
Press start.
A 20-minute full body routine is one tap away.