Workouts › No equipment Workouts

No-equipment workouts

Bodyweight routines you can do in a living room, with quiet no-jump options for nap time. Progress with tempo, pauses and harder variations.

Kit: Just floor space. A couch, step or wall helps. See our gear guides →

Strength

Strength10 minNo equipment

10-Minute Bodyweight Strength Workout

Full body · Push-up, Reverse lunge, Single-leg glute bridge…
Strength20 minNo equipment

20-Minute Bodyweight Strength Workout

Full body · Push-up, Reverse lunge, Single-leg glute bridge…
Strength30 minNo equipment

30-Minute Bodyweight Strength Workout

Full body · Push-up, Reverse lunge, Single-leg glute bridge…
Strength10 minNo equipment

10-Minute Bodyweight Strength Workout (Legs and core)

Legs and core · Rear-foot-elevated split squat, Single-leg Romanian deadlift, Dead bug…
Strength20 minNo equipment

20-Minute Bodyweight Strength Workout (Legs and core)

Legs and core · Rear-foot-elevated split squat, Single-leg Romanian deadlift, Dead bug…
Strength30 minNo equipment

30-Minute Bodyweight Strength Workout (Legs and core)

Legs and core · Rear-foot-elevated split squat, Single-leg Romanian deadlift, Dead bug…

Conditioning

Conditioning10 minNo equipment

10-Minute Bodyweight Conditioning Workout

Quiet (no jumping) · Bodyweight squat, Slow mountain climber, Reverse lunge…
Conditioning20 minNo equipment

20-Minute Bodyweight Conditioning Workout

Quiet (no jumping) · Bodyweight squat, Slow mountain climber, Reverse lunge…
Conditioning30 minNo equipment

30-Minute Bodyweight Conditioning Workout

Quiet (no jumping) · Bodyweight squat, Slow mountain climber, Reverse lunge…
Conditioning10 minNo equipment

10-Minute Bodyweight Conditioning Workout (High intensity)

High intensity · Squat jump, Push-up, High knees…
Conditioning20 minNo equipment

20-Minute Bodyweight Conditioning Workout (High intensity)

High intensity · Squat jump, Push-up, High knees…
Conditioning30 minNo equipment

30-Minute Bodyweight Conditioning Workout (High intensity)

High intensity · Squat jump, Push-up, High knees…

Mobility

Mobility10 minNo equipment

10-Minute Bodyweight Mobility Workout

Desk-body reset · Cat-cow, Thoracic open book, Couch stretch (hip flexor)…
Mobility20 minNo equipment

20-Minute Bodyweight Mobility Workout

Desk-body reset · Cat-cow, Thoracic open book, Couch stretch (hip flexor)…
Mobility30 minNo equipment

30-Minute Bodyweight Mobility Workout

Desk-body reset · Cat-cow, Thoracic open book, Couch stretch (hip flexor)…
Mobility10 minNo equipment

10-Minute Bodyweight Mobility Workout (Hips and low back)

Hips and low back · 90/90 hip switch, Pigeon stretch, Hamstring floss…
Mobility20 minNo equipment

20-Minute Bodyweight Mobility Workout (Hips and low back)

Hips and low back · 90/90 hip switch, Pigeon stretch, Hamstring floss…
Mobility30 minNo equipment

30-Minute Bodyweight Mobility Workout (Hips and low back)

Hips and low back · 90/90 hip switch, Pigeon stretch, Hamstring floss…

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10-Minute Workouts20-Minute Workouts30-Minute Workouts Strength WorkoutsConditioning WorkoutsMobility Workouts

Sunday: 3 workouts + 1 gear deal

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