You want workouts you can do right now—no gear, no gym, no fuss. Maybe you’re short on time, working in a small space, or easing back in after a break. Maybe your knees don’t love jumping, your neighbors hate noise, or you’re overwhelmed by routines that require equipment you don’t have. The good news: you can build muscle, get your heart rate up, and move better using just your bodyweight and a few square feet of floor.

This guide gives you 16 proven, no‑equipment home workouts organized from beginner to advanced. You’ll get exactly what you need to start immediately: what each routine is, the moves it includes, sets/reps or timing, who it’s for, simple ways to scale up or down, and form tips to stay safe and get results. Expect everything from a 7‑minute no‑jump warm‑up and a 20‑minute starter circuit to low‑impact EMOMs, AMRAP ladders, apartment‑friendly all‑standing HIIT, yoga strength flows, and advanced progressions like plyometrics, single‑leg strength, and handstand work—plus a core finisher to cap any day. Scan for your level, pick a workout that fits your schedule, clear a little space, and let’s get moving.

1. Body Muscle Matters 20-minute starter circuit (beginner)

If you’re brand new or coming back after a break, this is your “press play” routine for home workouts without equipment. It’s full‑body, joint‑friendly, and small‑space ready, using time‑tested bodyweight moves shown to help build strength and stability when practiced with good form and consistency.

What it is

A simple two‑round circuit of beginner bodyweight exercises that trains legs, push, core, and balance without jumping. You’ll move steadily, rest briefly, and finish feeling energized—not wrecked.

Moves in the circuit

Start with a light march and arm circles for 60 seconds, then flow through the circuit.

• Squat or chair squat: Sit‑back, knee‑friendly depth.
• Incline or knee push‑up: Hands on a counter, bench, or knees down.
• Glute bridge: Squeeze glutes; ribs down.
• Stationary reverse lunge (alt. legs): Step back to reduce knee stress.
• Bird dog (alt. sides): Long spine, slow reach.
• Forearm plank: Straight line head‑to‑heels or knees.
• Dead bug: Lower back gently pressed to floor.

Sets, reps, and time

You’ll complete two total rounds; the pace keeps it to about 20 minutes.

• Reps: 10–15 per move (each side where applicable).
• Plank: 30–45 seconds.
• Rest: 30–60 seconds between moves as needed.
• Total time: ~18–22 minutes including short rests.

Who it’s for

Beginners, anyone easing in after time off, and folks needing a quiet, low‑impact no‑equipment home workout that fits a tight schedule and small space.

Scale it up or down

• Make it easier: Use a chair for squats, higher counter for push‑ups, shorten the plank to 15–20 seconds, or do 1 round.
• Make it harder: Do 3 rounds, switch to standard push‑ups, add a 2‑second pause at the bottom of squats and lunges, or extend planks to 60 seconds.

Form tips

• Squats/lunges: Knees track over mid‑foot; keep heels down and chest tall.
• Push‑ups: Hands just outside shoulders; elbows ~45°; body in one line.
• Bridge: Drive through heels; squeeze glutes, not lower back.
• Bird dog/dead bug: Move opposite limbs smoothly; keep ribs down and spine neutral.
• Plank: Brace as if “zipping up” your midsection; don’t let hips sag or pike.

2. 7-minute no-jump warm-up and mobility flow (beginner)

This quick flow primes your joints, wakes up key muscles, and raises your heart rate—without jumping, noise, or equipment. Use it before any of the home workouts without equipment in this guide, or run it solo on busy days to loosen up and feel better fast.

What it is

A smooth, low‑impact series that blends dynamic mobility and light activation from head to toe. You’ll move continuously, breathe steadily, and finish limber and ready—not fatigued.

Moves in the circuit

Flow through each move with control. Keep your ribs down, neck long, and breathe through the nose when possible.

• March + arm circles (standing): Tall posture; swing arms forward/back, then circle both directions.
• Hip hinges (good mornings): Soft knees; push hips back, long spine, squeeze glutes to stand.
• Standing thoracic openers: Hands together at chest, rotate left/right keeping hips square.
• Ankle rocks and calf pumps: Step one foot back, pulse the heel toward the floor; switch.
• World’s-greatest lunge (no-jump, step-back): Step back, gentle hip drop, reach overhead; alternate.
• Plank to Downward Dog: From high plank, pike hips back to a triangle, then return to plank.
• Bird Dog (on all fours): Reach opposite arm/leg long; slow and steady alternations.

Sets, reps, and time

One continuous round, about 7 minutes total.

• Timing: 45 seconds per move, 10 seconds to transition.
• New to this? Do 30 seconds per move.
• Want more? Repeat for 10–14 minutes.

Who it’s for

Beginners, apartment dwellers, and anyone who needs a quiet, joint‑friendly warm‑up that fits into small spaces and supports no‑equipment home workouts.

Scale it up or down

• Easier: Keep everything standing; swap plank moves for a wall plank; reduce range of motion.
• Harder: Add a 2‑second pause at end ranges; include a push‑up in plank; extend to 60 seconds per move.

Form tips

• Hinges: Maintain a neutral spine; the motion comes from hips, not the low back.
• Rotations: Keep hips facing forward; rotate through mid‑back.
• Plank to Down Dog: Hands under shoulders in plank; press through palms in Down Dog and keep neck neutral.
• Bird Dog: Ribs down, glute squeezed; avoid shifting hips—move slowly and with intent.

3. Beginner full-body strength circuit (knees-friendly)

If bending, stairs, or past aches make you cautious, this full‑body routine keeps stress low on the joints while building the muscles that protect your knees: glutes, hips, and core. It’s quiet, small‑space friendly, and perfect for home workouts without equipment you can repeat 2–3 times per week.

What it is

A no‑jump, knee‑smart circuit that favors hip‑dominant patterns, controlled ranges, and stability work. You’ll move smoothly, focus on form, and finish feeling stronger—not sore.

Moves in the circuit

Work through each exercise with steady control and pain‑free range.

• Hip hinge (good morning): Hands on ribs/hips; push hips back, stand tall.
• Chair sit‑to‑stand (partial range if needed): Light tap to chair, drive through heels.
• Reverse lunge toe‑taps (alternating): Step back, light toe touch, return; shallow depth.
• Incline or knee push‑up: Hands on counter/bench or knees down.
• Glute bridge (2‑second squeeze): Heels down, ribs tucked.
• Side‑lying hip abduction: Toes slightly down, lift from outer hip.
• Bird dog (slow): Opposite arm/leg reach; pause.
• Forearm plank or high plank on counter: Solid, neutral spine hold.

Sets, reps, and time

Keep it simple so you can focus on quality.

• Format: 2–3 rounds.
• Work: 10–12 reps each (per side where needed); planks 20–40 seconds.
• Rest: 30–45 seconds between moves.
• Total time: ~18–24 minutes.

Who it’s for

Beginners who want strength without knee aggravation; anyone returning from a break; apartment dwellers needing quiet, no‑equipment home workouts.

Scale it up or down

• Easier: Reduce range on sit‑to‑stand; swap reverse lunges for split‑stance mini‑squats holding a counter; shorten planks; do 1–2 rounds.
• Harder: Add 3‑second lowering on hinges/sit‑to‑stand; single‑leg bridge; standard push‑ups; longer planks; do 3 rounds.

Form tips

• Hinges/sit‑to‑stand: Shins stay near vertical; knees track over the second toe; weight mid‑foot to heel.
• Reverse lunge taps: Step back long, light toe touch; torso tall; stop before discomfort.
• Push‑ups: Hands just outside shoulders; elbows ~45°; body in one line.
• Bridge/hip abduction: Ribs down; squeeze glutes, not low back; lead with heel on abductions.
• Plank/bird dog: Brace the core; pelvis level; move slow and only as far as you can control.

4. Wall and counter-assisted strength routine (beginner)

When you’re learning patterns or rebuilding confidence, a wall and kitchen counter make fantastic training partners. This quiet, small‑space session uses elevated angles for pushing, stable support for balance, and simple holds for time under tension—perfect for home workouts without equipment that still feel effective.

What it is

A supportive, no‑jump strength circuit that grooves squats, hinges, pushes, pulls, and core—using a wall, doorway, and countertop for leverage. You’ll focus on smooth reps, steady breathing, and posture.

Moves in the circuit

Work through the list once before resting briefly and repeating. Move with control and pain‑free range.

• Counter‑assisted squat: Light fingertips on counter for balance; sit back, stand tall.
• Incline push‑up on counter: Chest to edge, full lockout.
• Doorway row (feet forward lean): Grip both sides of a sturdy doorway, pull chest toward frame.
• Counter hip hinge (good morning): Hands to counter for feedback, hips back, squeeze glutes to stand.
• Wall sit (hold): Back flat to wall, knees tracking over mid‑foot.
• Wall plank shoulder taps: Hands on wall at shoulder height, tap one shoulder at a time.
• Counter calf raises: Rise tall, slow lower.
• Standing hip abduction (counter support): Upright torso, lift outer leg with toes slightly down.

Sets, reps, and time

Keep it simple and repeatable.

• Format: 2–3 rounds.
• Reps: 8–12 each (per side where needed).
• Holds: Wall sit 20–40 seconds; wall plank 20–40 seconds.
• Rest: 30–45 seconds between moves.

Who it’s for

Beginners who want rock‑solid form, anyone cautious about balance, and apartment dwellers needing quiet, no‑equipment training that fits in a kitchen or hallway.

Scale it up or down

• Easier: Higher hand position for push‑ups; smaller squat depth; shorten holds; do 1–2 rounds.
• Harder: Lower surface for push‑ups; deeper wall sit; slower 3‑second lowers; step feet farther forward on doorway rows; add a third round.

Form tips

• Squat/hinge: Keep chest tall, shins near vertical, weight mid‑foot to heel.
• Push‑ups: Body in one line, elbows ~45°, touch chest to edge without jutting chin.
• Doorway row: Brace core, squeeze shoulder blades back and down; don’t shrug.
• Wall work: Ribs down, glutes lightly engaged, neck long; move slow and controlled.

5. Low-impact cardio-strength EMOM (beginner)

When you want a quick sweat without jumping or noise, EMOMs shine. “Every Minute On the Minute” means you do a small set of reps at the top of each minute, then rest for the remainder. This structure keeps intensity steady, form focused, and pacing simple—perfect for no‑equipment home workouts you can stick with.

What it is

A 16‑minute, low‑impact EMOM that blends basic strength and gentle cardio. You’ll rotate through four beginner moves, building consistency and confidence while staying joint‑friendly and apartment‑approved.

Moves in the circuit

Aim to finish each minute’s work in ~30–40 seconds, then breathe and reset.

• Minute 1 – Bodyweight squats (or chair squats): 12–15 smooth reps.
• Minute 2 – Incline or knee push‑ups: 8–12 crisp reps.
• Minute 3 – Reverse lunges (alternating): 12 total reps.
• Minute 4 – Fast march in place (low‑impact cardio): 40–60 quick steps.

Sets, reps, and time

You’ll complete four total rounds of the 4‑minute sequence.

• Format: EMOM 16 (minutes 1–4 = 1 round; repeat x4).
• Target pace: Finish work by 0:30–0:40; rest 0:20–0:30.
• Rest between rounds: Stay on the clock; recovery is built in.

Who it’s for

Beginners who want a clear, time‑boxed session; anyone needing quiet, small‑space, home workouts without equipment; and folks easing back who benefit from predictable work/rest.

Scale it up or down

• Easier: Reduce reps (e.g., 8 squats, 6 push‑ups, 8 lunges, 30 steps); swap lunges for glute bridges; raise your hands higher for push‑ups.
• Harder: Add a 2–3 second lowering on squats/push‑ups; increase reps by 2–3; switch marching to step jacks (step out and in) while staying low‑impact; extend to EMOM 20.

Form tips

• Squats: Sit hips back, knees track over mid‑foot, heels down, chest tall.
• Push‑ups: Hands just outside shoulders, elbows ~45°, body in one line; adjust incline to keep reps crisp.
• Reverse lunges: Long step back, light toe touch, front knee stacked over mid‑foot.
• Marching: Stand tall, pump arms, lift knees without leaning back; breathe through the nose when you can.

6. Core and glutes activation mini workout (beginner)

Your hips and core are the engine for nearly everything you do. This quiet, 10–12 minute session “switches on” your glutes and deep abdominals so your squats, walks, and runs feel more stable. It’s also an easy standalone option on busy days for home workouts without equipment that still deliver results.

What it is

A no‑equipment, low‑impact activation circuit focused on glute strength and core stability. You’ll move slowly, add brief pauses to feel the right muscles, and finish feeling aligned and supported—not gassed. Run it before strength days or as a mini reset after long sitting.

Moves in the circuit

Move with control and breathe steadily. Keep ribs down, pelvis neutral, and avoid rushing the pauses.

• Glute bridge (2‑second squeeze): 10–12 reps. Drive through heels, squeeze glutes hard at the top.
• Side‑lying hip abduction: 10–12 reps/side. Toes slightly turned down; lift from the outer hip.
• Quadruped straight‑leg donkey kick: 10–12 reps/side. Foot flexed, hips square, no low‑back arch.
• Bird dog with 2‑second pause: 6–8 reps/side. Opposite arm/leg reach long; resist hip shift.
• Dead bug: 8–10 reps/side. Lower back gently pressed to floor; slow, controlled limbs.
• Forearm plank: 20–40 seconds. Straight line head‑to‑heels, glutes squeezed.

Sets, reps, and time

Complete 2 rounds at a smooth pace for about 10–12 minutes total. Rest 20–30 seconds between moves as needed. Prioritize quality and tension over speed; the brief pauses are your built‑in intensity.

Who it’s for

Beginners, desk‑bound folks, and anyone who wants a joint‑friendly, no‑equipment home workout that supports better posture, happier knees, and a stronger low back. It pairs perfectly before walks, runs, or full‑body strength circuits.

Scale it up or down

• Easier: Shorten ranges; swap plank for a wall plank; do heel taps instead of full dead bug; 1 round.
• Harder: Single‑leg bridge; add 3‑second pauses; bird dog to forearm plank combo; plank with alternating leg lift; 3 rounds.

Form tips

• Bridges/abduction: Ribs down, neck long; drive through heels and lead with the heel on abductions to target glutes, not hip flexors.
• Donkey kick/bird dog: Keep hips level and core braced; stop the limb before your low back moves.
• Dead bug: Exhale as the arm/leg lowers and keep your low back “lightly glued” to the floor.
• Plank: Squeeze glutes, push the floor away, and keep elbows under shoulders; avoid sagging or piking.

7. Classic bodyweight strength circuit (intermediate)

Ready to graduate from beginner sessions? This classic, full‑body bodyweight circuit tightens up the fundamentals—squat, push, pull, hinge, and brace—so you build real‑world strength with solid form. It fits small spaces and keeps the spirit of home workouts without equipment: simple, effective, repeatable.

What it is

A balanced push–pull–legs–core circuit performed for 2–3 rounds. You’ll use controlled tempo, moderate rest, and clean reps to drive strength and stability without frying your joints or needing gear.

Moves in the circuit

Move smoothly, own each rep, and keep your core braced throughout.

• Bodyweight squat (15–20): 2‑second lower, strong stand; heels down, chest tall.
• Standard push‑up (10–15): Hands just outside shoulders; elbows ~45°.
• Forward–backward lunge (8/side): Step forward, return, then step back; repeat other leg.
• Doorway/table row (8–12): Hold a sturdy doorway frame or table edge; pull chest toward hands.
• Pike push‑up (6–10): Hips high; bend elbows, crown of head toward floor, press back up.
• Superman (10–12 with 1‑sec hold): Lift arms/legs together; squeeze glutes.
• Plank with alternating leg lift (30–45s): Hips level; slow, controlled lifts.

Sets, reps, and time

Do 2–3 rounds, resting 30–45 seconds between moves and 60–90 seconds between rounds. Expect ~22–30 minutes total. Keep 1–2 reps “in the tank” on each set to maintain crisp technique.

Who it’s for

Lifters comfortable with the basics who want a no‑nonsense, no‑equipment home workout that builds strength evenly across the body while staying apartment‑friendly.

Scale it up or down

• Easier: Reduce reps; swap pike push‑ups for incline push‑ups on a counter; shorten plank to 20–30 seconds; complete 2 rounds.
• Harder: Add a 3‑second lower on squats, push‑ups, and rows; pause 1 second at the bottom; increase to 3 rounds; shrink rest to 20–30 seconds.

Form tips

• Squat/lunge: Knees track over mid‑foot; weight mid‑foot to heel; torso tall.
• Push‑ups/pike push‑ups: Body in one line; don’t let elbows flare wide; press through the whole hand.
• Rows: Initiate by pulling shoulder blades back and down before bending elbows.
• Core moves: Ribs down, glutes lightly on; in planks, avoid sagging or hiking the hips.

8. AMRAP 15: push, legs, core ladder (intermediate)

Short on time but want a punchy full‑body session? This 15‑minute AMRAP (as many rounds/reps as possible) ladder keeps things simple and effective: one push, one legs, one core move. You’ll climb reps each round, manage your breathing, and chase clean, repeatable reps—perfect for home workouts without equipment that still feel athletic.

What it is

A three‑move ladder where reps increase each round. Start low to groove form, then build. The goal is steady pacing and crisp technique; per research‑backed guidance, don’t trade form for speed—fewer quality reps beat sloppy quantity.

Moves in the circuit

Cycle through the three moves in order, resting only as needed.

• Push‑ups: Hands just outside shoulders; body in one line. Use an incline if needed.
• Squats: Sit hips back, heels down, chest tall. Depth you can own.
• Dead bug: Lower back gently pressed to floor; opposite arm/leg lower under control.

Sets, reps, and time

Set a 15‑minute timer.

• Ladder scheme: Round 1 = 2 reps each move; Round 2 = 4 reps each; Round 3 = 6… continue adding +2 reps per round.
• Score: Total reps completed when time expires. Record it and try to beat it next time.
• Pacing tip: Aim to keep each round under 90 seconds early; small breaths between sets.

Who it’s for

Intermediate trainees who want a fast, balanced, no‑equipment home workout that hits push, legs, and core without jumping or large space demands.

Scale it up or down

• Easier: Use counter push‑ups; swap squats for chair sit‑to‑stands; do dead bug heel taps; climb by +1 instead of +2.
• Harder: Add a 2–3 second lower on push‑ups and squats; finish each dead bug rep with a 1‑second pause; start at 4s and climb by +3; extend to AMRAP 18.

Form tips

• Push‑ups: Elbows ~45°; touch chest (or sternum) to your line each rep; keep ribs down.
• Squats: Knees track over mid‑foot; avoid heels lifting; drive evenly through feet.
• Dead bug: Exhale as limbs lower; stop before the low back peels off the floor; move slowly—control is the stimulus.

9. EMOM 20: full-body burner (intermediate)

When you want structure, intensity, and zero guesswork, an EMOM shines. “Every Minute On the Minute” keeps you honest: do the work, earn your rest, repeat. This balanced five‑move rotation hits legs, push, hinge, pull, and core—ideal for home workouts without equipment that build strength and conditioning without chaos.

What it is

A 20‑minute EMOM made of five 1‑minute stations repeated four times. You’ll aim to finish each station’s reps in about 30–40 seconds, then rest in the remaining time. Quality reps first; pace comes second.

Moves in the circuit

Move crisply, breathe through your nose when you can, and keep your setup simple to minimize transitions.

• Minute 1 – Squats: 16–20 reps. 2‑second lower, strong stand.
• Minute 2 – Push‑ups: 10–14 reps. Standard or incline on a counter.
• Minute 3 – Hip hinge (good mornings): 16–20 reps. Soft knees, hips back.
• Minute 4 – Doorway/table rows: 10–12 reps. Pull chest to hands, squeeze shoulder blades.
• Minute 5 – Plank knee drives (slow climbers): 30 controlled reps (15/side).

Sets, reps, and time

Set a 20‑minute timer.

• Format: Minutes 1–5 are your stations; repeat the sequence 4 rounds to total 20 minutes.
• Pacing: Finish work by 0:30–0:40; rest 0:20–0:30. If you’re spilling past 0:45, trim a few reps.

Who it’s for

Intermediate trainees who like clear targets and a steady burn; apartment dwellers who need quiet, small‑space, no‑equipment home workouts; busy people who want a hard stop at 20 minutes.

Scale it up or down

• Easier: Drop squat reps to 12; do counter push‑ups; hinge for 12–15; step closer on rows; swap knee drives for a 30–40s forearm plank.
• Harder: Add 3‑second lowers on squats/push‑ups/rows; hinge as single‑leg toe‑touches (8–10/side); increase reps by 2–3; extend to EMOM 24.

Form tips

• Squats/hinge: Knees track over mid‑foot, heels down, spine neutral; feel glutes, not low back.
• Push‑ups: Hands just outside shoulders, elbows ~45°, ribs down, body in one line.
• Rows: Initiate by pulling shoulder blades back and down, then bend elbows; don’t shrug.
• Plank knee drives: Shoulders over wrists, hips level, core braced; bring knee toward chest without bouncing.

10. Tabata HIIT at home (intermediate)

Want a fast, focused sweat that fits into any day? Tabata delivers intensity in tiny, repeatable bites. Using 20 seconds of hard work followed by 10 seconds of rest—repeated 8 times—you’ll spike your heart rate, sharpen movement quality, and finish in minutes. It’s perfect for home workouts without equipment when time and space are tight.

What it is

A classic interval protocol: 20s on, 10s off, for 8 rounds (4 minutes) per exercise. You’ll run two to three Tabata blocks with a short break between. The aim is consistent effort and clean reps each work interval—never sacrificing form for speed.

Moves in the circuit

Pick one move per 4‑minute block to stay locked in on quality. Rotate blocks to hit legs, push, and core/cardio.

• Block A – Bodyweight squats: Sit hips back, drive through heels, stand tall.
• Block B – Push‑ups (standard or incline): Hands just outside shoulders; body in one line.
• Block C – Mountain climbers (controlled): Shoulders over wrists, core braced; quick, clean knee drives.

Sets, reps, and time

Keep transitions simple and pace your breathing.

• Work/rest: 20s on / 10s off x 8 per block (4 minutes).
• Blocks: Do 2–3 total blocks (8–12 minutes of work).
• Between blocks: Rest 60–90 seconds.
• Total session: ~10–15 minutes. Warm up with the 7‑minute flow above if you can.

Who it’s for

Intermediate trainees who want a sharp, time‑boxed HIIT hit at home without equipment, noise, or complex setups. Great for small spaces and busy schedules.

Scale it up or down

• Easier: Use counter push‑ups; partial‑range squats; slow mountain climbers or high‑knees march; aim for steady, repeatable reps.
• Harder: Add 3‑second lowers on squats/push‑ups; elevate feet for push‑ups; switch climbers to cross‑body; if noise is okay, use jump squats or switch‑lunge hops.
• Volume tweak: Start with 2 blocks; build to 3 as recovery improves.

Form tips

• Squats: Knees track over mid‑foot; heels stay down; ribs stacked over hips.
• Push‑ups: Elbows ~45°; touch chest toward your line each rep; keep glutes lightly squeezed.
• Mountain climbers: Keep hips level; light, quick steps; avoid bouncing through shoulders.
• Pacing: First 2–3 rounds feel controlled—leave a rep in the tank so later rounds stay crisp.
• Breathing: Inhale through the nose on rests; smooth exhales during work to keep tension without bracing the neck.

11. Yoga strength flow for power and stability (intermediate)

This flow blends classic yoga shapes with strength-focused holds and controlled transitions to build shoulder integrity, hip power, and rock‑solid core control. It’s quiet, small‑space friendly, and perfect for home workouts without equipment when you want strength and mobility in one shot.

What it is

A repeatable, breath‑paced vinyasa‑style circuit. You’ll alternate between isometric holds and slow eccentrics to create time under tension while keeping joints happy. Expect a steady burn in shoulders, glutes, and deep core.

Moves in the circuit

Move with intention, breathe through the nose when possible, and keep ribs stacked over hips.

• Chair pose (Utkatasana) hold: 30–45s. Hips back, knees track over mid‑foot.
• High plank to push‑up to Downward Dog: 4 controlled reps. Smooth transition; press long through palms.
• Crescent lunge (right) → Warrior II → Side angle (forearm to thigh) → Reverse Warrior: 3 breaths each.
• Side plank (right) with optional leg lift: 20–30s. Hips high, glute on.
• Dolphin hold (forearm Down Dog): 30–45s. Shoulders stacked, core braced.
• Boat pose (Navasana): 20–30s. Long spine, shins parallel.
• Repeat the lunge/side plank sequence on the left side.

Sets, reps, and time

Complete 2 rounds at a smooth pace.

• Round time: ~8–10 minutes.
• Total session: ~16–20 minutes with brief sips of rest as needed.

Who it’s for

Intermediate movers who want a strength‑leaning yoga session that improves mobility, balance, and postural control—ideal between lifting days or as a stand‑alone no‑equipment home workout.

Scale it up or down

• Easier: Drop push‑ups to knee push‑ups; shorten holds to 15–20s; swap side plank for a kneeling side plank.
• Harder: Add 3‑second lowers on push‑ups; pause 2 seconds at end range in each pose; extend holds to 45–60s; add a slow leg lift in Dolphin.

Form tips

• Chair/lunges/Warrior: Knees track over mid‑foot, weight through heel/mid‑foot, torso tall.
• Plank/side plank: Ribs down, glutes lightly squeezed, neck long; avoid sinking shoulders.
• Dolphin: Press forearms evenly, lift from lower ribs without shrugging.
• Boat: Think “long spine, low ribs”; if hip flexors dominate, bend knees or switch to hollow tuck holds.

12. Apartment-friendly all-standing HIIT (intermediate)

No floor work, no jumping, no equipment—just you, a few square feet, and crisp intervals. This all‑standing session spikes your heart rate with controlled, joint‑friendly moves so you can push hard without waking the neighbors. It’s ideal when you want home workouts without equipment that still feel athletic.

What it is

A small‑space HIIT circuit that strings together six standing moves. You’ll alternate short bursts of work with brief rest, focusing on posture, arm drive, and strong ranges of motion to lift intensity without impact.

Moves in the circuit

Move purposefully. Keep ribs stacked over hips, eyes forward, and breathe steadily through the nose when you can.

• Power march to knee drive: Tall posture, drive knee to hip height, pump opposite arm.
• Squat to calf raise: Sit back into a squat, rise tall onto toes for a strong calf squeeze.
• Reverse lunge to knee (alternate): Step back, then drive the knee through for balance and control.
• Skater step (no jump): Step wide side‑to‑side, reach to the outside of the lead foot; stay light.
• Standing cross‑body “mountain climber”: Quick knee lift toward opposite elbow with a slight torso rotate.
• Overhead reach‑pulls: Reach up tall, then pull elbows to ribs as if doing a lat pulldown; add pace.

Sets, reps, and time

Keep the clock simple so you can focus on quality.

• Format: 30s work / 15s rest per move.
• Rounds: 3 total rounds of all 6 moves.
• Between rounds: Rest 60 seconds.
• Total time: ~16–18 minutes including transitions.

Who it’s for

Anyone in an upstairs unit, small room, or office who wants a no‑equipment home workout that raises the heart rate without jumping or getting on the floor. Great for wrists that dislike planks and for busy days.

Scale it up or down

• Easier: Reduce work to 20 seconds, lengthen rest to 20–30 seconds, shorten ranges, or complete 2 rounds.
• Harder: Bump to 40s/20s, add a 2‑second pause at the bottom of squats/lunges, increase arm speed on marches and reach‑pulls, or finish with a 60‑second continuous skater step.

Form tips

• Posture first: Stack ribs over hips, keep chin slightly tucked, and avoid leaning back on knee drives.
• Knees and feet: Knees track over mid‑foot; keep heels down on squats and land softly on skater steps.
• Breathing: Exhale on the effort (drive/stand/pull); keep shoulders relaxed even as you move fast.
• Pacing: Aim for consistent reps each round—leave 1–2 reps “in the tank” to keep form sharp.

13. Plyometric power circuit (advanced)

When you’re ready to turn strength into speed and spring, this high‑output circuit delivers. Plyometric work is all about short, explosive efforts with clean landings and full recovery—perfect for advanced home workouts without equipment that build athletic power in a small space.

What it is

A fast‑twitch, jump‑focused session that uses brief sets and longer rests to keep quality sky‑high. You’ll emphasize quiet, soft landings, triple extension (ankles, knees, hips), and crisp upper‑body power, since jumping exercises demand max effort for short intervals.

Moves in the circuit

Perform each move explosively, then reset. Think “power first, conditioning second.”

• Jump squats: Sit back, explode up, land softly and immediately re‑load.
• Jumping lunges (switch in air): Long spine, switch legs mid‑air, cushion the landing.
• Plyometric push‑ups (chest‑slap or release): Drive off the floor; keep elbows ~45° and torso rigid.
• Burpee broad jump: Standard burpee, then launch forward in a controlled long jump; walk back to reset.
• Kneeling squat jump to stand: From a tall kneel, snap hips, jump feet under you to a squat, stand tall.

Sets, reps, and time

Keep efforts short and sharp; stop before form fades.

• Format: 2–3 rounds of all five moves.
• Work: 10–15 seconds or ~6–10 crisp reps per move.
• Rest: 45–60 seconds between moves; 90–120 seconds between rounds.
• Total time: ~18–24 minutes.

Who it’s for

Advanced trainees with solid landing mechanics, healthy knees/ankles/shoulders, and experience with jumping and push‑up progressions. Not for anyone currently managing joint pain. Ideal when you want powerful, no‑equipment home workouts that feel athletic.

Scale it up or down

• Easier: Swap jumping lunges for reverse lunges; do fast incline push‑ups instead of plyo; make burpees step‑back and replace the broad jump with a controlled standing long jump; shorten work to 8–10 seconds; 2 rounds.
• Harder: Add a 1–2 second stick on landings; increase to 4 rounds; raise hands on plyo push‑ups (deeper range), or extend broad‑jump distance with a measured target.

Form tips

• Land quietly: Knees track over mid‑foot, heels kiss the floor, hips back; absorb with ankles/knees/hips.
• Own the torso: Ribs down, glutes on; no collapsing in the bottom of squats or lunges.
• Plyo push‑ups: Body moves as one plank; explode straight up, not forward; only add the chest slap if you can land with elbows soft and wrists happy.
• Burpee broad jump: In the plank, keep shoulders over wrists; on the jump, swing arms, extend fully, and stick the landing before turning.
• Quality > quantity: End a set the rep before your landing or push‑off gets sloppy—power needs precision.

14. Handstand and upper-body push progression (advanced)

This progression builds overhead pushing strength, scapular control, and confidence upside down—no gear needed. You’ll climb from horizontal pressing to near-vertical loading with pike variations, wall-supported handstands, and controlled eccentrics. It’s quiet, small‑space friendly, and a powerful addition to advanced home workouts without equipment.

What it is

A strength-focused circuit emphasizing shoulder stability and vertical pressing mechanics. Think slow lowers, crisp lockouts, and time under tension—not frantic reps.

Moves in the circuit

Own each position. Keep ribs down, glutes lightly on, and neck long.

• Dolphin shoulder rocks (forearm Down Dog): 8–10 slow reps. Rock nose over thumbs, push back.
• Pike push‑ups: 8–12 reps. Hips high; crown of head toward the floor; press back to the A‑frame.
• Elevated pike push‑ups (feet on couch/chair): 6–10 reps. More vertical load on shoulders.
• Wall‑facing handstand hold: 20–40 seconds. Walk feet up, nose near wall, stack wrists–elbows–shoulders–hips.
• Handstand walk‑downs (wall walks): 3–5 controlled trips. Walk up to a solid stack, then back down.
• Optional finisher: Handstand push‑up negatives (against wall): 3–5 reps with 3–5 second lowers.

Sets, reps, and time

• Format: 2–3 rounds.
• Rest: 60–90 seconds between moves; 2 minutes between rounds.
• Total time: ~18–25 minutes. Stop a set the rep before form fades.

Who it’s for

Advanced trainees with healthy shoulders and wrists who can perform solid push‑ups and pike push‑ups. Ideal if you want vertical pressing strength from no‑equipment home workouts without freestanding handstand skills.

Scale it up or down

• Easier: Shorten ranges; swap elevated pike for floor pike; hold forearm plank or Dolphin instead of handstand; reduce walk‑downs; skip negatives.
• Harder: Add 3–5 second eccentrics to pike variations; increase feet height; extend handstand holds to 45–60 seconds; add gentle wall shoulder taps in the hold.

Form tips

• Hands/shoulders: Shoulder‑width hands, fingers spread; grip the floor; elbows ~45°. Shrug slightly (active elevation) in handstands to stack joints.
• Body line: Ribs down, glutes on, quads tight—keep a “hollow” body; avoid arching the low back.
• Head path: In pike and negatives, aim the crown between the hands to create a stable tripod.
• Wall work: Walk up smoothly, nose lightly toward wall, heels together; descend with control—no collapsing onto the head.
• Wrists: Warm up with gentle circles; press through the whole hand to distribute load.

15. Single-leg lower-body strength day (advanced)

Single‑leg training fixes imbalances, builds serious stability, and lights up your glutes and quads without any gear. This is your at‑home “leg day” that fits small spaces and keeps the spirit of home workouts without equipment—high quality, high tension, no fluff.

What it is

A unilateral strength session that hits knee‑dominant, hip‑dominant, and calf work with strict tempo and pauses. You’ll own every inch of each rep, then rest enough to keep outputs high.

Moves in the circuit

Move deliberately; think “tripod foot” (big toe, little toe, heel) and level hips.

• Pistol squat or skater squat (rear foot hovering): 5–8/side. 3‑sec lower, 1‑sec pause near bottom, stand tall.
• Rear‑foot‑elevated split squat (couch/chair): 6–10/side. Torso slightly forward, knee tracks over mid‑foot.
• Single‑leg hip hinge (airplane/RDL reach): 8–10/side. Hips square, soft knee, long spine.
• Lateral lunge to knee drive (alt. sides): 8–10/side. Sit into the hip, push the floor away, balance.
• Single‑leg glute bridge (leg extended): 10–12/side. 2‑sec squeeze at top, ribs down.
• Single‑leg calf raise (slow eccentric): 12–15/side. 1‑sec up, 3‑sec down; full range.

Sets, reps, and time

Do 3–4 rounds, resting 45–75 seconds between exercises and 90–120 seconds between rounds. Keep 1 rep in reserve on most sets. Expect ~25–35 minutes total.

Who it’s for

Advanced trainees with solid squat/hinge mechanics who want stronger, more resilient legs—runners, field athletes, and anyone leveling up their no‑equipment home workouts.

Scale it up or down

• Easier: Use light counter support; shorten range on pistols (to a couch touch); swap pistol for skater squat; cut to 2–3 rounds.
• Harder: Add 5‑second lowers and 2‑second pauses; progress skater → shrimp squat; elevate rear foot higher on split squats; finish last round with a controlled AMRAP leaving 1 rep in the tank.

Form tips

• Knee path: Track over the second toe; avoid caving in. Keep weight mid‑foot to heel.
• Hip hinge: Push hips back, not down; spine neutral, ribs stacked over pelvis.
• Balance: Spread the toes and grip; keep pelvis level on single‑leg work.
• Depth control: Own the bottom—pause without collapsing, then drive smoothly to stand.
• Breathing: Inhale on the lower, exhale through the effort to keep the trunk braced.

16. Core finisher: hollow to jackknife ladder (advanced)

Finish strong with a high‑tension ab ladder that marries a rock‑solid hollow hold with powerful jackknifes. You’ll cycle between isometric bracing and crisp toe‑reaches, adding time and reps each round. It’s fast, brutal (in a good way), and perfect to tack onto advanced home workouts without equipment.

What it is

A progressive “time + reps” ladder. Each round starts with a hollow hold, then rolls into jackknifes before returning to the hollow position. The hold primes deep core tension; the jackknife adds dynamic effort without momentum.

Moves in the circuit

Set up on your back, arms overhead, legs long, ribs down, low back lightly pressed to the floor.

• Hollow hold: Arms by ears, legs 6–12 inches off floor; keep the back “glued.”
• Jackknife: From hollow, raise legs and reach hands to toes, then lower back to hollow under control.

Sets, reps, and time

Keep quality high; stop a set the moment your low back lifts.

• Ladder scheme (6–8 minutes):
  • Round 1: 10‑second hollow + 2 jackknifes
  • Round 2: 15‑second hollow + 4 jackknifes
  • Round 3: 20‑second hollow + 6 jackknifes
  • Round 4: 25‑second hollow + 8 jackknifes
  • Round 5: 30‑second hollow + 10 jackknifes
• If time/energy remains, descend the ladder (25s+8, 20s+6, etc.) with perfect form.
• Rest 20–30 seconds only as needed to keep positions clean.

Who it’s for

Advanced trainees who already own a strong hollow position and want a quick, razor‑sharp core finisher for no‑equipment home workouts.

Scale it up or down

• Easier: Bend knees (hollow tuck); perform toe‑touch crunches; cap the ladder at 20s + 6 reps; use 1–2 round mini‑ladders.
• Harder: Straight‑arm hollow (biceps by ears); 1‑second pause at top of each jackknife; 3‑second lowers; hold a light book overhead; complete the full up‑and‑down ladder.

Form tips

• Brace first: Ribs down, low back pressed; if it peels up, bend knees or raise legs higher.
• Arms and legs long: Reach through fingers and toes without shrugging; neck stays long.
• Controlled tempo: Exhale as you rise; lower slower than you lift to own the eccentric.
• Range honesty: Straight legs are optional—don’t chase knee lock if it tilts your pelvis.
• Quality > quantity: Clean reps beat bigger numbers every time.

Final reps

You don’t need gear to get stronger—you need a plan you’ll repeat. Pick two to four of these routines per week, start with the 7‑minute warm‑up, run a strength or EMOM/AMRAP block, and finish with a short core or mobility set. Track one thing each session—total reps, cleaner form, or shorter rests—and nudge it forward next time. That’s progressive overload, and it’s how bodyweight training delivers real results.

Keep your joints happy by moving well first, then moving more. Most adults benefit from roughly 150 minutes of moderate or 75 minutes of vigorous activity weekly; these sessions stack up fast when you’re consistent. Rotate easier days with harder ones, listen to your body, and celebrate clean reps over big numbers.

If you want ready‑to‑use weekly templates, form cues, and motivation to stay on track, explore more guides at Body Muscle Matters. Clear a bit of floor, set a timer, and start—your next rep is the one that changes everything.