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Strength at home

Full-body bodyweight workout

Harder versions of the basics, done as a circuit. You need floor space and something sturdy to rest your hands on for the pike push-up if it is new.

30 minIntermediate11 movesNo equipmentAbs · Shoulders · Hamstrings · Calves · Chest · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Inchworm walkout5 reps
    Intermediate · Abs, Shoulders, Hamstrings · 3D demoEasier: Forearm plankHarder: Turkish get-up
  2. World's Greatest Stretch3 reps each side
    Intermediate · Hamstrings, Calves, Glutes · 3D demoEasier: Supine hamstring stretch with a strapHarder: Standing splits (Urdhva Prasarita Eka Padasana)
  3. Jumping jack45 s
    Beginner · Calves, Shoulders, Quads · 3D demoHarder: Mountain climbers

Circuit

4 rounds · Rest 60–90 s between rounds

  1. Push-up8–12 reps
    Intermediate · Chest, Triceps, Shoulders · 3D demoEasier: Wall push-upHarder: Close-grip push-up (close triceps position)
  2. Split squat8 reps each side
    Intermediate · Quads, Glutes, Hamstrings · 3D demoEasier: Bodyweight squatHarder: Reverse lunge
  3. Single-leg glute bridge10 reps each side
    Intermediate · Glutes, Hamstrings, Abs · 3D demoEasier: Glute bridgeHarder: Alternate-leg bounding
  4. Pike push-up6–8 reps
    Intermediate · Shoulders, Triceps, Chest · 3D demoEasier: Incline push-upHarder: Wall handstand push-up
  5. Forearm plank40 s
    Intermediate · Abs, Shoulders, Glutes · 3D demoEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up
  6. Reverse crunch10 reps
    Intermediate · Abs, Hip flexors · 3D demoEasier: Cross-body crunchHarder: Captain's chair knee raise

Finisher

  1. Jump squat2 × 8
    Intermediate · Quads, Glutes, Calves · 3D demoEasier: Bodyweight squatHarder: Box jump
  2. Mountain climbers2 × 30 s
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoEasier: Jumping jackHarder: Burpee

Tips

  • Keep each rep controlled; speed comes last.
  • Drop the finisher on days your legs are tired.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

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Full-body dumbbell workout

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35 minIntermediate9 movesA band, A dumbbell

Dumbbell upper body workout

Chest, back, shoulders and arms with dumbbells: presses, rows, raises, reverse flyes, curls and extensions.

40 minIntermediate9 movesA dumbbell, A bench or box

Questions people ask

How long does the full-body bodyweight workout take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for me?

It is written at intermediate level. 10 of its 11 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.