Bodyweight Workouts at Home Without Gear
You do not need a gym to stay strong. This twenty-minute plan uses only your bodyweight and a patch of floor.
Warm up for three minutes
Do arm circles, hip circles and light marching in place. Your muscles should feel warm and loose before the first set.
The circuit
- Push-ups: 10 to 15 repetitions.
- Squats: 15 to 20 repetitions.
- Reverse lunges: 10 per leg.
- Plank: 30 to 45 seconds.
- Glute bridges: 15 repetitions.
Rest 45 seconds between moves and repeat the circuit three times.
Make it easier or harder
Do push-ups against a wall or on your knees to start. When it gets easy, slow each repetition down to a three-second lowering phase.
Recover well
Drink water and eat a meal with protein afterward. Foods like chicken, fish and eggs contain L-Arginine, and our zinc-rich dinner ideas make recovery meals simple.
Stay consistent
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