Although we love an intense, in-person class like Orangetheory [1] or F45 Training [2], at-home workout plans take first place in our hearts. When you can't (or don't want to) get out the front door, at-home workouts let you still get movement in, and many of them require no or very little equipment, making them super accessible. And here, we have a no-equipment home workout plan that delivers five full days of workouts made up of bodyweight exercises [3]. What more could you ask for?
This five-day, no-equipment home workout plan was created by Mauro S. Maietta, district fitness manager at Crunch Fitness [4] and certified personal trainer. You'll do the same quick warm-up and cooldown each day followed by a mix of strength-training moves and cardio to build muscle and endurance. We start this plan on Monday, but you can begin at any time; just make sure to give yourself two full rest days. Build on the plan each week by increasing the reps of each exercise and shortening the rest time between circuits.
Experts Featured in This Article
Mauro S. Maietta [5] is the district fitness manager (DFM) at Crunch Fitness [6], A.F.A.A. certified personal trainer, CrossFit Level 1 coach, and who's earned several other fitness certifications. He leads the education on the East Coast for Signature owned locations.
Warm-Up and Cooldown
For a full-body prep, start with these exercises before getting into your circuit work each day, then do them again for recovery at the end of each workout:
Warm-Up: 20-30 seconds per exercise if not otherwise stated, moving clockwise and counterclockwise.
- Neck circles
- Wrist rolls
- Shoulder rolls
- Arm circles
- Hip circles
- Leg kicks: forward, back, and side to side for each leg.
- Ankle circles
- Jumping jacks [7]: 1-3 minutes (rest as needed).
- Ropeless jump rope: 3 rounds of 30 seconds (rest as needed).
Cooldown:
- Repeat the warm-up.
- Follow with a full-body stretch [8], making sure to hold each stretch for 1-2 minutes.
No-Equipment Workout: Monday
Do 12 reps of each exercise with a 20- to 30-second rest between exercises. Complete four total runs of each circuit, taking two-minute rests between them.
Circuit 1
- Bodyweight squats [9]
- Push-ups [10]
- Bent-over rows [11]: use household items like water jugs if you don't have dumbbells for added resistance.
Circuit 2
- Reverse lunges [12]
- Planks [13]
- Hip bridges [14]
Circuit 3
- Side lunges
- Lying knee tucks [15]
Cardio Circuit
- Stair sprints: 3-8 stair sprints for 10-20 seconds with a one-minute rest between sprints.
No-Equipment Workout: Tuesday
Do each exercise for 45 seconds followed by a 15-second rest between exercises. Complete four total reps of each circuit, taking two-minute rests between them.
Circuit 1
- Reverse lunges
- Side planks [16]
- Push-ups
Circuit 2
- Step-ups [17]
- Bent-over rows: use household items like water jugs if you don't have dumbbells for added resistance.
- Hollow holds [18]
Circuit 3
- Wall sits
- Biceps curls: use household items like water jugs if you don't have dumbbells for added resistance.
- Lying leg raises with hip thrusts: you can do this on the floor, keeping hands on the small of your back.
Cardio Circuit
- Stair sprints: 3-8 stair sprints for 10-20 seconds with a one-minute rest between sprints.
No-Equipment Workout: Wednesday
This is an active rest day (not to be confused with your two total rest days at the end of this plan), so there's no cardio circuit included. Do eight reps of each exercise followed by a 30-second rest between exercises. You'll complete three total reps of each circuit, taking a one-minute rest between them.
Circuit 1
- Single leg deadlifts [19]
- Bodyweight squats
Circuit 2
- Jumping jacks
- Crunches: Try one of these crunch variations [20] for an added challenge.
- Side steps and squats: Or, add a band and perform lateral band walks [21].
Circuit 3
- Push-ups with shoulder taps
- Flutter kicks [22]
No-Equipment Workout: Thursday
Do each exercise for 45 seconds followed by a 15-second rest between exercises. Complete four total reps of each circuit, taking two-minute rests between circuits.
Circuit 1
- Bodyweight squats
- Push-ups
- Bent-over rows: use household items like water jugs if you don't have dumbbells for added resistance.
Circuit 2
- Reverse lunges
- Planks
- Hip bridges
Circuit 3
- Side lunges
- Lying knee tucks
Cardio Circuit
- Jog: jog the stairs in your building for 5-10 minutes or at a moderate pace for 10 minutes.
No-Equipment Workout: Friday
Do 12 reps of each exercise followed by a 20- to 30-second rest between exercises. Complete four total reps of each circuit, taking two-minute rests between circuits.
Circuit 1
- Reverse lunges
- Side planks
- Push-ups
Circuit 2
- Step-ups
- Bent-over rows: use household items like water jugs if you don't have dumbbells for added resistance.
- Hollow holds
Circuit 3
- Wall sits
- Biceps curls: use household items like water jugs if you don't have dumbbells for added resistance.
- Lying leg raises with hip thrusts: you can do this on the floor, keeping hands on the small of your back.
Cardio Circuit
- Stair sprints: 3-8 stair sprints for 10-20 seconds with a one-minute rest between sprints.
— Additional reporting by Maggie Ryan
Colleen Travers [23] is a PS contributor.
Maggie Ryan [24] was an assistant editor at PS. A longtime runner and athlete, Maggie has nearly four years of experience covering topics in the wellness space, specializing in fitness, sports, nutrition, and mental health.