Ultimate At-Home No Equipment Workout Plan for Men & Women

This 25-minute workout routine will engage all of the major muscle groups in your body, helping you to build muscle and lose weight through increased metabolism. Perform this routine 2 to 3 times per week.

Workout instructions

For optimal results, do a 3-5 minute warm-up to get your heart rate up before starting this workout – jumping jacks, power skips or jump rope.

The workout should be completed in a 3-cycle circuit:

• Perform each of the 12 exercises without rest
• Rest 90 seconds after completing a cycle
• Repeat the full cycle two more times with a 90-second rest in between

 
Note: For exercises that don’t have reps specified, do as many as you can. If the number of prescribed repetitions is too high, do as many as you can and go for one more the following week.

The key to this workout, like any other, is progression. You should push for more reps each time you do this workout. If you do 10 pushups the first time, go for 11 or 12 the next time you perform this workout. You will get stronger and achieve better overall results as long as you keep progressing.

Customize this workout!

Tailor this workout routine to your needs by loading it into our Printable Workout Builder! Add more exercises, re-arrange them, change the number of set and repetitions and make it your own!