Templates

Full-body workout without equipment

This training plan uses only your own body weight. It comes in three versions: a short 10-minute round, a standard 20-minute session and a longer 30-minute one.

The template

Steps

  1. Warm up for 5 minutes: march on the spot, step side to side, circle your arms.
  2. Squats: 3 sets of 12–15 reps.
  3. Push-ups against a wall, on your knees or on the floor: 3 sets of 8–12 reps.
  4. Alternating lunges: 3 sets of 10 reps per leg.
  5. Glute bridges lying on your back: 3 sets of 12–15 reps.
  6. Forearm plank: hold 3 rounds of 20–40 seconds.
  7. Rest 60 seconds between sets and switch to the easier version if your form slips.
  8. Loosen up for 3 minutes and skip any exercise that hurts.

Versions

Full-body workout without equipment

A short three-exercise circuit without equipment.

4 Steps
  1. Warm up on the spot for 2 minutes.
  2. Round 1: 40 seconds each of squats, push-ups in your version and glute bridges, with 20 seconds rest in between.
  3. Round 2: the same three exercises again at your own pace.
  4. Finish with 1 minute of gentle stretching.

Full-body workout without equipment

Five basic exercises with three sets each for the whole body.

8 Steps
  1. Warm up for 5 minutes: march on the spot, step side to side, circle your arms.
  2. Squats: 3 sets of 12–15 reps.
  3. Push-ups against a wall, on your knees or on the floor: 3 sets of 8–12 reps.
  4. Alternating lunges: 3 sets of 10 reps per leg.
  5. Glute bridges lying on your back: 3 sets of 12–15 reps.
  6. Forearm plank: hold 3 rounds of 20–40 seconds.
  7. Rest 60 seconds between sets and switch to the easier version if your form slips.
  8. Loosen up for 3 minutes and skip any exercise that hurts.

Full-body workout without equipment

More sets plus extra exercises for core and stamina.

9 Steps
  1. Warm up for 5 minutes: march on the spot, step side to side, circle your arms.
  2. Squats: 4 sets of 15 reps.
  3. Push-ups against a wall, on your knees or on the floor: 4 sets of 8–12 reps.
  4. Alternating lunges: 4 sets of 10 reps per leg.
  5. Single-leg glute bridges: 3 sets of 10 reps per side.
  6. Mountain climbers at a steady pace: 3 rounds of 30 seconds.
  7. Forearm plank and side plank: 3 rounds of 20–40 seconds each.
  8. Rest 60 seconds between sets and switch to the easier version if your form slips.
  9. Stretch for 5 minutes and skip any exercise that hurts.

How to use this template

  1. Open the template in the app and pick a version if there is more than one.

  2. Adjust the steps and items: add, reword or delete them.

  3. Schedule the routine at a fixed time and check off the steps one after another.

Frequently asked questions

Which exercises are in the workout?

Squats, push-ups against a wall, on your knees or on the floor, alternating lunges, glute bridges and a forearm plank. The extended version adds single-leg glute bridges, mountain climbers and a side plank.

How long does a session take?

The short version takes about 10 minutes, the standard one about 20 and the extended one about 30 minutes, each including a warm-up and a cool-down.

What if an exercise is too hard?

The template gives easier versions, such as push-ups against a wall, and suggests switching to them if your form slips. Skip any exercise that hurts.

Related templates

All templates in this category

You can adapt this template to your day in the app.

Open in the app