Strength and cardio with zero equipment: anywhere, anytime
Home Workout (4x/week) routine
This home workout routine is built for anyone who wants to get in excellent shape from the comfort of their living room. No gym membership, no fancy equipment, just your body weight and dedication. You'll hit every muscle group and build endurance just as well from your living room. It's a balanced mix of strength and cardio, divided into four days designed for sustainable development without equipment.
Workout Summary
| Main goal | No-equipment strength & cardio |
| Workout type | Bodyweight circuit |
| Training level | Beginner to intermediate |
| Program duration | Ongoing |
| Days per week | 4 |
| Time per workout | 45–60 minutes |
| Equipment required | None (optional mat/dumbbel) |
| Target gender | Home to home |
Four different workout focuses
Full-body training in short sessions
Each workout lasts about 30–45 minutes and targets multiple muscle groups. You’ll work through 3 sets of each movement for 12–20 reps, resting 30–45 seconds between sets. This keeps the intensity high enough to challenge your muscles while allowing just enough time to catch your breath. You train Monday, Tuesday, Thursday, and Saturday with rest days spread throughout the week in a way that body recovers. The schedule is easy to follow and allows both optimal recovery while ensuring consistency.
Cardio + Core
Cat Cow Stretch
Bodyweight Squat
Jumping Jack
High Knee Skips
Burpee
Mountain Climber
Lying Leg Raise
Upper Body Focus
Cat Cow Stretch
Kneeling Back Rotation Stretch
Push Up
Pike To Cobra Push Up
Diamond Push Up (On Knees)
Bodyweight Squat
Side Plank
Full Body Circuit
Bird Dog
Low Lunge Twist
Burpee
Pike To Cobra Push Up
Bodyweight Squat
Mountain Climber
Russian Twist
Built for progress
Take the guesswork out of training
Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.
Workout from your living room
No gym? No problem!
This routine eliminates every excuse by requiring nothing but your body and a small training space of just about enough room to do a push-up and jumping jack. From beginners, right through to shoulder mobility, this methodology demonstrates that powerful body can get stronger without leaving home.
Frequently asked questions about the Home Workout (4x/week) routine
You can add light stretching, yoga, or walks on rest days. Don’t overdo it—recovery is part of the progress.
Yes—especially if paired with proper nutrition. The mix of resistance and cardio supports fat loss and lean muscle retention.
No equipment is required, though a mat or towel helps for floor work. For Day 4, one dumbbell is optional but not necessary.
Skip it or move it to the next day—just don’t cram multiple days into one. Spacing matters more than perfection.
Yes. All movements can be modified for different fitness levels. Struggle with push-ups? Do them on your knees. Need less cardio? Slow down the pace and reduce reps.
Other splits that support strength, mobility, and athletic development
