No gym? No problem. A full-body bodyweight workout builds real strength using nothing but the floor and your own body. At Free Muscle, training should never be blocked by a lack of equipment — here's a simple, effective routine you can do anywhere.
Warm up first
Spend 3-5 minutes getting your body ready: arm circles, leg swings, bodyweight squats and a brisk march on the spot. A good warm-up means better movement and fewer niggles.
The Free Muscle home circuit
- Bodyweight squats — 15 reps
- Push-ups (knees if needed) — 10-12 reps
- Reverse lunges — 10 per leg
- Glute bridges — 15 reps
- Plank — 30-45 seconds
- Mountain climbers — 30 seconds
Do the circuit 3-4 times, resting 60-90 seconds between rounds. Move in kit that lets you breathe and stretch — our Free Muscle T-Shirt and Women's Seamless Set are built exactly for this.
Free Muscle tip: consistency beats intensity. Three short sessions a week, done every week, will transform your body faster than one brutal workout you can't repeat.
How to progress
Bodyweight training still follows progressive overload. Add reps, add a round, slow down each rep, or shorten your rest. When standard push-ups feel easy, elevate your feet. When squats feel light, switch to single-leg variations.
Frequently asked questions
Do I really need no equipment?
None. Everything here uses only your bodyweight. A mat makes floor work comfier, but it's optional.
How often should I train at home?
Three to four times a week is plenty for a beginner, with a rest day between sessions.
Engineered for performance. Forged in attitude. Train anywhere with Free Muscle.