We’re big fans of home workout plans over here, especially when they’re made up of bodyweight, no-equipment workouts. That’s no knock against gyms and studios – we love an intense in-person class as much as the next person – but when you can’t (or just don’t want to) open the front door to get your workout in, there are plenty of effective routines you can do right where you are and with no extra equipment required.
If you’re in the mood for an accessible workout plan you can do from the comfort of your own home (or apartment, basement, backyard, hotel room, you get the idea), follow this five-day plan from Mauro S. Maietta, a certified personal trainer and district fitness manager at Crunch Fitness. You’ll do the same quick warmup and cooldown each day followed by a mix of strength-training moves and cardio to build muscle and burn calories. We start this plan on Monday, but you can begin at any time; just make sure to give yourself two full rest days. Build on the plan each week by increasing the reps of each exercise and shortening the rest time between circuits.
– Additional reporting by Maggie Ryan
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Warmup and Cooldown
For a full-body prep, start with these exercises before getting into your circuit work each day, then do them again for recovery at the end of each workout:
Warmup: 20-30 seconds per exercise if not otherwise stated, moving clockwise and counterclockwise.
- Neck circles
- Wrist rolls
- Shoulder rolls
- Arm circles
- Hip circles
- Leg kicks: forward, back, and side to side for each leg.
- Ankle circles
- Jumping jacks: 1-3 minutes (rest as needed).
- Ropeless jump rope: 3 rounds of 30 seconds (rest as needed).
Cooldown:
- Repeat the warmup.
- Follow with a full-body stretch, making sure to hold each stretch for 1-2 minutes.
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No-Equipment Workout: Monday
Do 12 reps of each exercise with a 20- to 30-second rest between exercises. Complete four total runs of each circuit, taking two-minute rests between them.
Circuit 1
- Bodyweight squats
- Push-ups
- Bent-over rows: use household items like water jugs if you don’t have dumbbells for added resistance.
Circuit 2
- Reverse lunges
- Planks
- Hip bridges
Circuit 3
- Side lunges
- Lying knee tucks
Cardio Circuit
- Stair sprints: 3-8 stair sprints for 10-20 seconds with a 1-minute rest between sprints.
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No-Equipment Workout: Tuesday
Do each exercise for 45 seconds followed by a 15-second rest between exercises. Complete four total reps of each circuit, taking two-minute rests between them.
Circuit 1
- Reverse lunges
- Side planks
- Push-ups
Circuit 2
- Step-ups
- Bent-over rows: use household items like water jugs if you don’t have dumbbells for added resistance.
- Hollow holds
Circuit 3
- Wall sits
- Biceps curls: use household items like water jugs if you don’t have dumbbells for added resistance.
- Lying leg raises with hip thrusts: you can do this on the floor, keeping hands on the small of your back.
Cardio Circuit
- Stair sprints: 3-8 stair sprints for 10-20 seconds with a 1-minute rest between sprints.
POPSUGAR Photography
No-Equipment Workout: Wednesday
This is an active rest day (not to be confused with your two total rest days at the end of this plan), so there’s no cardio circuit included. Do eight reps of each exercise followed by a 30-second rest between exercises. You’ll complete three total reps of each circuit, taking a one-minute rest between them.
Circuit 1
Circuit 2
- Jumping jacks
- Crunches (try one of these variations for an added challenge)
- Side steps and squats
Circuit 3
- Push-ups with shoulder taps
- Flutter kicks
POPSUGAR Photography
No-Equipment Workout: Thursday
Do each exercise for 45 seconds followed by a 15-second rest between exercises. Complete four total reps of each circuit, taking two-minute rests between circuits.
Circuit 1
- Bodyweight squats
- Push-ups
- Bent-over rows: use household items like water jugs if you don’t have dumbbells for added resistance.
Circuit 2
- Reverse lunges
- Planks
- Hip bridges
Circuit 3
- Side lunges
- Lying knee tucks
Cardio Circuit
- Jog: jog the stairs in your building for 5-10 minutes or at a moderate pace for 10 minutes.
POPSUGAR Photography
No-Equipment Workout: Friday
Do 12 reps of each exercise followed by a 20- to 30-second rest between exercises. Complete four total reps of each circuit, taking two-minute rests between circuits.
Circuit 1
- Reverse lunges
- Side planks
- Push-ups
Circuit 2
- Step-ups
- Bent-over rows: use household items like water jugs if you don’t have dumbbells for added resistance.
- Hollow holds
Circuit 3
- Wall sits
- Biceps curls: use household items like water jugs if you don’t have dumbbells for added resistance.
- Lying leg raises with hip thrusts: you can do this on the floor, keeping hands on the small of your back.
Cardio Circuit
- Stair sprints: 3-8 stair sprints for 10-20 seconds with a 1-minute rest between sprints.
