A great home workout with no equipment only needs a floor, a wall, and 30 minutes. This circuit hits legs, chest, back, core, and conditioning — repeatable 3–4x per week.
The circuit — 3 rounds
- 12 bodyweight squats
- 10 pushups (elevated on couch if needed)
- 10 reverse lunges per leg
- 8 pike pushups (or wall pushups)
- 20-second hollow-body hold
- 30-second mountain climbers
- 60-second rest, then repeat
How to progress
Add 1 rep to each exercise every session until you hit the top of the range, then slow the lowering phase to 3 seconds. When even that gets easy, switch to harder variations: pushup → decline pushup → archer pushup; squat → jump squat → pistol progression.