Plan page
30 day home workout plan, no equipment
No rack, no dumbbells, nothing to buy: three sessions a week of bodyweight work in 30 minutes. Here is the first week as the plan hands it to you.
01The answers behind it
- Goal
- General fitness
- Experience
- New to it
- Days per week
- 3 days
- Session length
- 30 minutes
- Equipment
- Bodyweight only
- Split
- Full body each session
- Age band
- 30-39
- Left out
- Nothing
Change any of these and the plan changes with them.
Get your Day 102Week 1, day by day
| Day | Session | Time |
|---|---|---|
| Day 1 Mon | Full body A | 30 min |
| Day 2 Tue | Rest day | — |
| Day 3 Wed | Full body B | 30 min |
| Day 4 Thu | Rest day | — |
| Day 5 Fri | Full body C | 30 min |
| Day 6 Sat | Rest day | — |
| Day 7 Sun | Rest day | — |
Day 1 Full body A
30 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bodyweight squatSlow on the way down, three seconds, then stand up with intent. | 3 | 10 | 75 s |
| Push-upStraight line from head to heels, elbows back rather than out, full lockout. | 3 | 10 | 75 s |
| Inverted rowBody straight, pull your chest to the bar, pause for a beat at the top. | 3 | 10-12 | 60 s |
| PlankRibs down, glutes on, keep breathing the whole set. | 3 | 10-12 | 60 s |
Day 3 Full body B
30 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Glute bridgeHeels close to your hips, press through them, hold the top for two seconds. | 3 | 10 | 75 s |
| Pike push-upHips high, lower the crown of your head towards the floor between your hands. | 3 | 10 | 75 s |
| Band pulldownAnchor the band high, pull down and slightly out, slow on the way back. | 3 | 10-12 | 60 s |
| Reverse lungeStep back, not forward, so the front knee stays quiet. Alternate legs. | 3 | 10-12 | 60 s |
Day 5 Full body C
30 min| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Reverse lungeStep back, not forward, so the front knee stays quiet. Alternate legs. | 3 | 10 | 75 s |
| Push-upStraight line from head to heels, elbows back rather than out, full lockout. | 3 | 10 | 75 s |
| Towel rowLoop a towel around a solid door handle, lean back, pull your chest to your hands. | 3 | 10-12 | 60 s |
| PlankRibs down, glutes on, keep breathing the whole set. | 3 | 10-12 | 60 s |
Weeks 2, 3 and 4 are where a plan usually falls apart
Week 2 asks for one more rep. Week 3 adds weight. Week 4 goes lighter on purpose. All 30 days come dated, with the rest days already placed, for €1.99 once. No card kept, nothing to cancel.
Get your Day 1
Eight questions, about two minutes. Day 1 is free and yours to keep.
03Other plan pages
- 45 minute push pull legsPush, pull, legs, three times a week, with the exercise count set so a session finishes in 45 minutes.
- 5 day gym plan for muscleFive training days, 60 minutes each, rotating push, pull and legs so nothing gets hit twice in a row.
- 2 day a week workout planTwo sessions a week is enough to hold ground and add a little.
General fitness information, not medical advice. Stop and get it checked if something hurts, and start lighter than you think you need to.