Home bodyweight
No-kit full body 30
A harder bodyweight circuit with timed work intervals — single-leg work, press-ups and planks.
Once Living-room strength feels comfortable, step up to this. Each exercise is timed: work steadily for the full 45 seconds.
The plan
Warm-up 5 min 30 sec
- March on the spot, pumping your arms3 min
- Heel digs with punches1 min
- Knee lifts, touching the opposite hand30 sec
- Shoulder rolls, forwards then backwards30 sec
- Small knee bends30 sec
Main set 3 rounds — rest 1 min between rounds
| Exercise | Each round | Rest after |
|---|---|---|
 Reverse lunge Alternate legs |
45 sec | 15 sec |
 Incline press-up Or kneeling press-ups |
45 sec | 15 sec |
 Single-leg glute bridge Swap legs halfway |
45 sec | 15 sec |
 Side lunge Alternate sides |
45 sec | 15 sec |
 Forearm plank |
30 sec | 15 sec |
 Step-up Swap leading leg halfway |
45 sec | 15 sec |
 Bird dog |
45 sec | 15 sec |
Cool-down 3 min 20 sec
- Easy march to bring your breathing down1 min
- Buttock stretch (lying), left20 sec
- Buttock stretch (lying), right20 sec
- Hamstring stretch (lying), left20 sec
- Hamstring stretch (lying), right20 sec
- Inner thigh stretch20 sec
- Calf stretch, left20 sec
- Calf stretch, right20 sec
This workout is part of: 4-week home strength starter.
Sources
- NHS: Physical activity guidelines for adults aged 19 to 64 — checked 3 Oct 2026