Beginner home workout with no equipment 3 days a week, 6 weeks.
Thirty minutes, three times a week, with just your body weight and a chair. You can start today in your living room, no gym or dumbbells needed.
- Level
- Beginner
- Frequency
- 3 days a week
- Duration
- 6 weeks
- Session
- 30 min
- Equipment
- None. A sturdy chair and a mat help.
Who it's for: People who want to start at home, are short on time or don't feel comfortable in a gym yet.
Sample week
- MonWorkout A
- TueRest
- WedWorkout B
- ThuRest
- FriWorkout A
- SatRest
- SunRest
Workout A
Legs, chest, glutes and core
| Exercise | Sets × reps | Rest |
|---|---|---|
| Bodyweight squat | 3 × 15 | 45 sec |
| Push-ups (incline or on your knees, if needed) | 3 × 8-12 | 1 min |
| Glute bridge | 3 × 15 | 45 sec |
| Superman | 3 × 12 | 45 sec |
| Plank | 3 × 30 sec | 45 sec |
| Jumping jacks | 3 × 30 sec | 30 sec |
Workout B
Legs, triceps, balance and core
| Exercise | Sets × reps | Rest |
|---|---|---|
| Reverse lunge | 3 × 10 per side | 45 sec |
| Chair dips | 3 × 8-10 | 1 min |
| Single-leg glute bridge | 3 × 10 per side | 45 sec |
| Bird dog | 3 × 10 per side | 45 sec |
| Side plank | 2 × 20 sec | 30 sec |
| Mountain climbers | 3 × 30 sec | 30 sec |
How to progress
- 1
Weeks 1-2: take the sets slowly, with good form. If push-ups are too hard, put your hands on a piece of furniture or drop to your knees.
- 2
Weeks 3-4: add 2 reps or 10 seconds to every exercise.
- 3
Week 5: go up to 4 sets on the first two exercises of each workout.
- 4
Week 6: cut your rest to 30 seconds. At the end, test yourself: how many push-ups and squats can you do in a row?
Tips
- Always train at the same time of day. Habit beats motivation.
- Set up your space first: mat on the floor, chair against the wall.
- Breathe out on the effort and breathe in on the way down.
- If a joint hurts, stop and do an easier version.
This plan is the same for everyone. Yours doesn't have to be.
In FIT4EAT, the AI builds your plan around your level, the equipment you have and the days you're free. Then it guides you through each workout with rest times, RPE and the history of the weights you've lifted.
FAQ
Questions? Short answers.
- Do home workouts with no equipment actually work?
- Yes, especially in the first few months. Your body weight is enough to build strength and endurance. When it gets easy, add reps, slow down the lowering phase or move on to harder variations.
- How many days a week should I work out at home?
- Three days, with a rest day between each one, is ideal to start. On the other days, a 30-minute walk helps and won't get in the way of your recovery.
- Can I lose weight with home workouts alone?
- Training helps, but your diet is what decides it. Pair this plan with a small calorie deficit and you'll see results faster.
- What if I can't do a single push-up?
- Start with your hands on a table or the kitchen counter. The lower the surface, the harder it gets. In a few weeks you'll be doing them on the floor.
Out now
Start today. It's free.
Download it, create your account and do your first workout today. Your training plan is ready as soon as you sign up.
- Free to start
- 15 days of PRO on us
- iPhone and Android
- 5 languages
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Point your phone's camera here. It opens the App Store on iPhone and Google Play on Android.
fit4eat.com/app