A full-body workout using only your bodyweight.

No gym and no equipment required. Adjust the session length and target muscles to create a clear workout for home, travel, or any open floor space.

Useful starting plan
Instant customization
No account required

1PreviewYour workout is ready below
2AdjustChange time, equipment, or focus
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BUILD IT AROUND TODAY

Make this workout yours.

Change any input. Your starting workout updates immediately—no account required.

01 Time available

03 Optional muscle focus

Leave every muscle unselected for a balanced session.

YOUR STARTING PLAN

No-equipment full body

20MIN

BodyweightBalanced full body

01
Bodyweight squatBodyweight · Quadriceps + Glutes
Keep your whole foot grounded and sit between your hips.
SETS
3
REPS
10–15
REST
60s
02
Push-upBodyweight · Chest + Triceps + Shoulders
Keep ribs and hips moving as one line.
SETS
3
REPS
6–12
REST
60s
03
Glute bridgeBodyweight · Glutes + Hamstrings
Finish by squeezing your glutes without arching your back.
SETS
3
REPS
12–15
REST
45s
04
High-to-low plankBodyweight · Core
Keep your hips quiet as you move between your hands and forearms.
SETS
3
REPS
6–10 / side
REST
45s

General fitness information, not medical advice. Stop if a movement causes pain, dizziness, or unusual shortness of breath.

WHY THIS STARTING PLAN WORKS

Clear enough to follow. Flexible enough to use.

Train anywhere

Make a useful plan from the equipment and time that are actually available.

Beginner-adjustable

Exercise order covers the important work before optional accessories.

Clear form cues

Change the session without starting over or guessing at sets and rest.

BEFORE YOU START

Train with control, not urgency.

01
Use a countertop or wall to make push-ups easier when needed.
02
Slow repetitions and pauses can add challenge without adding load.
03
Clear enough floor space to move without hitting furniture or slipping.

USEFUL ANSWERS

Questions before your first set.

Is this no-equipment workout suitable for beginners?

It can be. Start with conservative resistance, use a comfortable range of motion, and stop before technique breaks down. Yes. Bodyweight training can improve strength, control, and conditioning. External resistance becomes more useful when bodyweight variations stop being challenging.

How hard should each set feel?

Choose a version or resistance that leaves about two controlled repetitions in reserve. The final repetitions should feel challenging without changing the movement.

Can I change the exercises?

Yes. Use the equipment and muscle controls above for a new starting point. Movenue members can also use approved substitutions inside guided workouts.

MORE WAYS TO MOVE

20-minute dumbbellFast full-body strength

Machine onlyStable, approachable resistance

Three-day gym planA repeatable weekly structure

WHEN ONE WORKOUT BECOMES A ROUTINE