No Equipment Workout Plan: Full Body Routine at Home
You don't need a gym membership, dumbbells, or resistance bands to get a great workout. Your body is the equipment. This 20-minute no-equipment workout plan hits every major muscle group, can be done in a small apartment, and adapts to any fitness level.
The 20-Minute Full Body Plan
Do this routine 3-4 times per week. Rest 30-60 seconds between exercises, 90 seconds between rounds. Complete 2-3 rounds.
| Exercise | Reps | Targets | Beginner Mod |
|---|---|---|---|
| Bodyweight Squats | 15 | Quads, glutes, core | Half-depth squats |
| Push-Ups | 8-12 | Chest, shoulders, triceps | Knee push-ups |
| Reverse Lunges | 10 each leg | Glutes, hamstrings, balance | Hold a wall for support |
| Plank Hold | 30-60 sec | Full core, shoulders | Knee plank |
| Glute Bridges | 15 | Glutes, hamstrings, pelvic floor | Single-leg not needed yet |
| Bird Dogs | 8 each side | Core stability, back | Keep knee on ground |
| Wall Sit | 30-45 sec | Quads, endurance | Shorter duration |
Weekly Schedule
| Day | Workout |
|---|---|
| Monday | Full body (2 rounds) |
| Tuesday | 20-min brisk walk + stretching |
| Wednesday | Full body (3 rounds) |
| Thursday | Rest or gentle yoga |
| Friday | Full body (3 rounds) |
| Saturday | Active recovery (walk, bike, swim) |
| Sunday | Rest |
Body Type Modifications
- Pear / Triangle: Add extra upper-body focus — 3 extra push-ups per set, add tricep dips using a chair
- Inverted Triangle / Apple: Add extra lower body — 5 extra lunges per leg, add calf raises
- Rectangle: Focus on building curves — add glute bridges and wide push-ups to develop lats and glutes
- Hourglass: Balanced approach as written, add core stability work (side planks)
How to Progress Without Weights
After 2-3 weeks, the workout gets easier. Progress by:
- Adding a third round (from 2 to 3)
- Slowing down each rep (3 seconds down, 1 second up)
- Reducing rest time (from 60 sec to 30 sec between exercises)
- Adding holds (pause at the bottom of squats, lunges, push-ups)
👉 Bodyweight Workout by Body Type — Type-specific routines 👉 Printable Measurement Tracker — Track progress weekly 👉 Body Type Calculator — Find your type, then pick your modifications