No-Equipment Workout

This is a full-body session that needs nothing but floor space — no bar, no bands, no chair. It is built as three circuits so that the limiting factor is your effort rather than your rest timer, which is what makes a no-equipment session hard enough to be worth doing.

Level: All levels — each movement scales
Days a week: 3
Equipment: Nothing at all
Per session: 25–35 minutes

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Circuit A

Three rounds, 60s rest between rounds

Bodyweight squat3 rounds × 20 · — rest

Arms overhead makes it harder without adding load.

Push-up3 rounds × 10–15 · — rest

Knees down to scale; feet elevated to progress.

Alternating superman3 rounds × 15 · 60s after the round rest

Circuit B

Three rounds, 60s rest between rounds

Bodyweight rear lunge3 rounds × 12 each leg · — rest

Pike push-up3 rounds × 8–12 · — rest

Your shoulder work. Walk your feet closer to your hands to make it harder.

Glute bridge3 rounds × 20 · 60s after the round rest

Circuit C

Two rounds, straight through

Burpee2 rounds × 10 · — rest

Body-saw plank2 rounds × 10 · — rest

Bicycle twisting crunch2 rounds × 20 each side · 90s after the round rest

How to progress this

Add a rep before you add a set, and add a set before you make a movement harder. When you hit the top of the rep range on every set of an exercise, move to the harder variation named in its note and start again at the bottom of the range. That is progressive overload without any weights to add — the load comes from leverage instead of from plates.

Take the last set of each exercise close to failure — one or two reps left. Bodyweight training fails when the sets are comfortable, because there is no bar weight to tell you the session was hard enough.

A plan built for your body, not a generic one

This is a good plan. It is not your plan — it does not know which area is holding your physique back. Dietly Fit scores one photo a week out of 100, names the weak point, and builds the week of training around it, from whatever equipment you actually have.

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Other plans

Home Workout PlanFour sessions a week, no equipment, the whole week written out.Calisthenics PlanSix patterns, and the ladder that takes each from scaled to full.

Reviewed 22 September 2026. Sets and reps are a starting point, not a prescription. Speak to a qualified professional before starting a new exercise program, particularly if you are managing an injury or a health condition.