Your free 7-day bodyweight plan is right here. No equipment, no sign-up, and quiet enough for an apartment. Each workout takes about 20 minutes. Bookmark this page and start today.
How it works: Do each exercise for the reps shown, rest 30–60 seconds, and repeat the circuit the number of rounds listed. If something is too hard, use the easier option in brackets. If it’s too easy, slow down the lowering phase to 3 seconds.
The Week
Day 1: Full Body
3 rounds:
- Squats x 12
- Push-ups x 8 [knees down or hands on couch]
- Glute bridges x 15
- Plank x 30 seconds
Day 2: Easy Movement
- 20–30 minute walk
- 5 minutes of stretching: hips, hamstrings, chest
Day 3: Lower Body + Core
3 rounds:
- Reverse lunges x 8 per leg
- Wall sit x 30–45 seconds
- Single-leg glute bridges x 10 per leg [both legs]
- Dead bugs x 8 per side
Day 4: Rest
Full rest or a light walk. Recovery is part of the plan.
Day 5: Upper Body + Core
3 rounds:
- Push-ups x 8–10 [incline]
- Tricep dips on a sturdy chair x 8 [bent knees]
- Superman holds x 20 seconds
- Side plank x 20 seconds per side
Day 6: Quiet Conditioning
4 rounds, 30 seconds on / 30 seconds off:
- Marching high knees (land softly)
- Mountain climbers (slow and controlled)
- Step-back burpees, no jump
- Squat to calf raise
Day 7: Repeat Day 1 and Track It
Do Day 1 again and write down your reps. Try to beat them next week by at least one rep per exercise.
Week 2 and Beyond
Repeat the week, adding one round to each workout or 2–3 reps per exercise. When it starts feeling easy, these are the next steps:
- 10 bodyweight exercises for studio apartments
- Progressive overload at home
- The 8-week resistance band plan (about $20–$40 of gear)
Safety: Stop any exercise that causes sharp pain. If you have an injury or a health condition, check with a doctor before starting a new program.
Want more? Get the free home gym checklist.