55 routines · 10–45 min

No-Equipment Workouts at Home

Every routine on this page uses only your bodyweight, plus a chair, wall or couch for support. That makes them free, quiet enough for most apartments and easy to do while traveling. Bodyweight training still builds real strength when you slow the reps down and pick harder variations as you improve.

Pick a routine

Choose your goal and time

Every routine includes a warm-up, a timed circuit and a follow-along timer. Switch the level on the routine page.

No-Equipment Workouts at Home by goal and duration
Goal	10 min	15 min	20 min	30 min	45 min
Full Body	10	15	20	30	45
Weight Loss	10	15	20	30	45
Build Muscle	10	15	20	30	45
Abs	10	15	20	30	45
Legs	10	15	20	30	45
Glutes	10	15	20	30	45
Arms	10	15	20	30	45
Upper Body	10	15	20	30	45
Cardio	10	15	20	30	45
HIIT	10	15	20	30	45
Stretching	10	15	20	30	45

Key exercises

Moves you will practice

Each one links to a step-by-step form guide with common mistakes to avoid.

Multi-week plans

Follow a plan

Day-by-day schedules that use these routines and get harder every week.

FAQ

No-Equipment Workouts at Home: common questions

What equipment do I need?

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.

What can I train with no-equipment workouts?

This page has routines for full body, weight loss, build muscle, abs, legs, glutes, arms, upper body, cardio, hiit, stretching, each in 10 to 45 minutes versions.

Are no-equipment workouts good for beginners?

Yes. Every routine has a beginner level with easier variations and longer rest. Start there, focus on control, and step up a level once it feels easy.