Full-Body Home Workout (No Equipment)
No gym, no weights, no problem. Bodyweight training builds real strength if you push the sets and keep progressing.
The routine (3×/week)
- Squats — 3 × 15–20
- Push-ups (or knee push-ups) — 3 × as many as possible
- Reverse lunges — 3 × 10 each leg
- Glute bridges — 3 × 20
- Plank — 3 × 30–60 s
How to keep progressing
Bodyweight still needs overload: add reps, slow the tempo, shorten rest, or move to harder variations (feet-elevated push-ups, single-leg squats). When it gets easy, make it harder.
Add a set of resistance bands for cheap extra resistance and more exercise options.
Quick answers
Can I build muscle at home?
Yes, especially as a beginner — progressive bodyweight training works well until you get quite strong.
How long per session?
25–35 minutes is plenty when you train with effort.
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