Here’s how to build a complete body workout at home that requires little to no equipment but still trains all major muscle groups.
Transform your body anywhere—no gym, no excuses. Start your ultimate home workout today!
You can hit your whole body using these categories:
Push → Push-ups (regular, incline, decline)
Pull → Backpack rows, resistance band rows, towel rows under a sturdy table
Squat → Bodyweight squats, jump squats, split squats
Hinge → Hip thrusts, single-leg deadlifts (with backpack or household item)
Core → Planks, side planks, bicycle crunches
Circuit style → Do each exercise for 8–12 reps (per side where needed), rest 30–60 sec, repeat for 3–4 rounds.
Squats or split squats
Push-ups (modify by knee push-ups if needed)
Backpack or band rows
Glute bridges or hip thrusts
Plank (30–60 sec)
Optional finisher:
30 sec jumping jacks → 30 sec mountain climbers → rest 30 sec → repeat 3×
Transform your body anywhere—no gym, no excuses. Start your ultimate home workout today!
Tempo: Slow down the lowering phase to 3–4 seconds.
Pause reps: Hold the bottom of a squat or push-up for 2–3 sec.
Add instability: Use a pillow for planks or one-legged moves to engage stabilizers.
2–3 sessions per week is enough for progress.
Track reps and aim to improve each week (progressive overload).
Transform your body anywhere—no gym, no excuses. Start your ultimate home workout today!