Bodyweight Training at Home: No Equipment Needed
You don't need a gym or a rack of weights to get stronger. Bodyweight exercises are free, can be done anywhere and are easy to scale up as you improve.
The routine
Do each exercise for 10 to 15 reps (or 20 to 30 seconds for the plank). Complete 2 to 3 rounds, resting for a minute between rounds.
- Squats: feet shoulder-width, sit back and down, keep your chest up.
- Push-ups: do them on your knees or against a wall if needed.
- Reverse lunges: step back and lower, alternate sides.
- Glute bridges: lie on your back and lift your hips.
- Plank: hold a straight line from head to heels.
- Superman holds: lie face down and gently lift arms and legs.
Making it harder
- Slow down the lowering phase.
- Pause at the bottom of each rep.
- Try single-leg versions.
- Add a backpack with weight.
Making it easier
Reduce the range of motion, use a chair for support or do fewer reps.
How often?
Two or three sessions a week with a day between is plenty for beginners.
