Build Muscle · 45 minutes
45-Minute Muscle Building Workout at Home (No Equipment)
- 45 min
- 4 moves × 9 rounds
- No Equipment
- Intermediate
This 45-minute muscle building workout focuses on compound strength moves with longer work intervals to drive muscle growth at home. It opens with a short warm-up, moves into a 4-exercise circuit you repeat 9 times, and finishes with a cool-down stretch.
Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.
The workout
Warm-Up
30s each · no rest
- 1
Arm Circles30sShoulders
- 2
Hip Circles30sGlutes · Core
- 3
Inchworm30sHamstrings · Shoulders · Core
- 1
Main Circuit
40s work · 20s rest
Repeat 9× · 60s rest between rounds
- 1
Curtsy Lunge40sGlutes · Quads
- 2
Bulgarian Split Squat40sQuads · Glutes
- 3
Pike Push-Up40sShoulders · Triceps
- 4
Push-Up40sChest · Triceps · Shoulders
- 1
Cool-Down
30s each · no rest
- 1
Chest Opener Stretch30sChest · Shoulders
- 230s
- 3
Butterfly Stretch30sGlutes · Hamstrings
- 1
FAQ
Is a 45-minute muscle building workout enough?
Yes. 45 focused minutes with minimal rest is a complete session. Consistency matters more than length: doing this regularly beats an occasional long workout.
How often should I do this muscle building workout?
Aim for 3 to 4 times a week, leaving 48 hours before training the same muscles again. Increase the level once the current one feels easy.
Can beginners do this workout?
Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.
Do I need any equipment?
No. Every exercise uses just your bodyweight. A chair, wall or couch is the most you'll need, and a mat makes floor work more comfortable.
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