Home Workout Plans – Get Fit Anytime, Anywhere
No gym? No problem! Our home workout plans are designed to help you stay active with minimal equipment. Perfect for beginners, these routines focus on strength, cardio, and flexibility, making it easy to build a consistent fitness habit right from home. Start your journey with simple yet effective workouts tailored to your goals.
Top 10 Home Workouts
No Equipment At Home Workout
This workout routine provides a workout routine that can be done in the comfort of your own home without the usage of weight lifting or workout equipment other than your own bodyweight. The No Equipment at Home Workout can be performed for 3 to 5 days out of the week as long as you give your self a day or two worth of rest in between two days of working out. For this workout an individual will be performing bodyweight only exercises to improve muscular strength and endurance. You can burn more calories during the workout by turning it into a circuit and super-setting the exercises, performing one after another to keep your heart-rate up thus increasing your body's ability to burn more calories. Jefit
At Home Workout Routine
Don't have any equipment or signed up for a gym? No need to worry, we have you covered. With the at home workout routine, you can still get a effective workout in without the need of a gym membership or extensive workout equipment. All you need is yourself and an open space to perform the exercises listed below. <b><u>Why This Routine Works</b></u> This routine is effective as you are mixing both upper and lower body weight exercises that stimulate muscle growth so that you can get a worthy workout right in your own home. You can do this workout 3 to 5 days out of the week as long as you give yourself a day or two worth of rest. <b><u>Exercise Structure Details</b></u> With this routine you will be separating the upper, lower body and the abs all into 3 different days To start off the workout routine, you will be hitting your upper and lower legs with various muscle building exercises. Upper Body days will consist of various forms of push up exercises, lower back and a bit of core for an overall upper body workout. Pushups are a great exercise to help build a well developed chest along with hitting secondary muscles in the triceps, shoulders and back. On your abdominal day, you will be mixing in upper, lower and full ab exercises to attack all of the muscles. You may also mix cardio into your workout routine by performing 30 minutes of your favorite cardio exercise. Our recommendation for this routine is performing 30 minutes of running along with a 10 minute cool down. <b><u>Stats for the At Home Workout</b></u> <u>Intensity :</u> Moderate Intensity <u>Workout Total Length - Legs :</u> 32 Minutes <u>Total Workout Rest Time - Legs :</u> 21 Minutes <u>Workout Total Length - Upper Body :</u> 32 Minutes <u>Total Workout Rest Time - Upper Body :</u> 21 Minutes <u>Workout Total Length - Abs :</u> 32 Minutes <u>Total Workout Rest Time - Abs :</u> 21 Minutes <b><u>Equipment Necessary</b></u> You can perform this routine without the need of any heavy workout equipment For some exercises you can add in the use of a workout bench or exercise ball to add for more strength training. <b><u>Notes</b></u> It is always important with any workout routine to stay hydrated and drink plenty of water. With each time that you perform this workout you will strive to do more sets and more reps for each exercise, by pushing yourself you will help you strengthen your muscles. You can burn more calories during the workout by turning it into a circuit and super-setting the exercises, performing one after another to keep your heart-rate up thus increasing your body's ability to burn more calories.
20 Minute Bodyweight Home Workout
Who is this routine for? Whether or not you have a gym membership, sometimes a quick workout at home is what you need to hit your fitness goals. This routine will work your entire body with no need for any equipment. We recommend doing this routine 3 times a week for those that aren't on a workout plan. Otherwise, you can do this on rest days at home or as a replacement for your usual workout when you can't make it to the gym. Find an open spot and get started! Jefit Team
JEFIT 30-Day Home Routine (Week 1)
The JEFIT 30-Day Home Exercise Routine can be adjusted for all training abilities even though it's listed as a beginner routine. It offers a rotating schedule involving: strength, cardio, and active recovery days; with this format to be followed for one month. The routine offers a 5-day, full-body exercise plan, designed for home exercise use. It includes a bodyweight or free weight choice for strength days while cardio offers a bodyweight and machine-based options. ROUTINE: Day 1 - Strength Training Day (bodyweight exercises). Day 1 - Strength Training Day (free weight exercises). Day 2 - Cardio (bodyweight). Day 2 - Cardio (machine-based). Day 3 - Active Recovery (good day for FOAM ROLLING). Day 4 - Strength Training (bodyweight). Day 4 - Strength Training (free weights). Day 5 - Cardio (bodyweight). Day 5 - Cardio (machine-based). Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Bodyweight Home Plan (Full Week)
This is a 5-day, beginner, bodyweight workout plan for home or when traveling and can't make it to the gym. The only piece of equipment you'll need is an exercise band or tubing. Each workout session includes between 7-12 exercises. All sessions includes a series of warm-up exercises as well as a few supersets mixed in with each exercise flow. Enjoy! Workout 1: Focus is on the Legs and Arms. Workout 2: Work the Chest, Shoulders and Core. Workout 3: Targets the Legs and Arms. Workout 4: Emphasizes the Back and Chest. Workout 5: Hits the Shoulders, Arms and Core. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Home Bodyweight Interval
Jump start your week with this easy to follow bodyweight program. All you need are two items, a jump rope and if you don’t have one just jump in place or do jumping jacks. You will also need a step, chair or plyo box to perform step-ups on. Each interval set is followed by two bodyweight exercises linked as supersets. Interval sets are all done with a jump rope or by doing step-ups. Stay Strong, Michael Wood, CSCS Jefit Team Member
Quick Fit Home Routine
This is a quick, easy-to-follow, home exercise program designed for individuals with minimal space and exercise equipment. What you can expect with this training plan is two workouts that should take you about 35-45 minutes to finish, depending on your fitness level. The first session is a bodyweight routine where the only equipment you'll need is a jump rope. If you don't have one - jump in place as though you were jumping rope. The second session uses exclusively dumbbells and uses a superset format, basically, back-to-back exercises with minimal rest. Stay Strong, MICHAEL WOOD, CSCS Jefit Coach
Workout at Home Plan
This is a 3-day program ideal for those looking to follow a minimal equipment, exercise plan for home or when traveling. The only equipment you will need is a pair of dumbbells and a bench. You can get away without having a bench too. You will have three workout sessions for each training-week. Follow the plan for 4-6 weeks for best results. If an exercise becomes less challenging over time, increase the repetitions of the exercise or slow down the speed of the movement. Each workout sessions includes 8 exercises paired as supersets. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Home Flexibility Routine: Series 12
This stretching routine involving 12 movements that can be done daily or on your "off" day. Both stretching and mobility work are an essential part of any good exercise prescription. Remember: Tight, stiff muscle and connective tissue are an accident waiting to happen! If you’re looking to improve performance, posture or functional ability, then stretch on a regular basis. Don’t rush through it - perform each stretch for 30 to 60-seconds or for 10 repetitions where needed. Focus on your breath as you "flow" through each movement. Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Workout Tips & Advice to
Elevate Your Fitness Journey
Home workout plans are designed for people who prefer convenient, low-equipment workouts that can be done quickly and efficiently. They focus on making use of limited space for bodyweight exercises or incorporating basic equipment into workouts. With proper planning, you can increase strength, enhance endurance, and maintain great workout habits—all without relying solely on the gym.
If you are a beginner, it's better to start with bodyweight exercises like squats, push-ups, and other full-body movements. After mastering these fundamentals, you can gradually start adding equipment. For a step-by-step guide, check out Beginner Home Workouts to help you get started.
Home workouts don’t require a huge budget to purchase equipment. A set of dumbbells, resistance bands, and a yoga mat should be enough to support a variety of exercises. Check out The Best Home Gym Equipment on a Budget to find the most effective and affordable gear for your workouts.
Compound exercises are the most efficient for home training as they engage multiple muscle groups at once. Examples include: Strength training: Squats, push-ups, planks, and lunges Cardio training: Jumping jacks, burpees, and mountain climbers Flexibility training: Yoga and stretching routines For more home-friendly exercises, read Best Home Exercises to Start Doing.
Typically, 3-5 times a week is recommended. Beginners can start with three sessions per week and gradually increase training frequency. It’s best to incorporate a mix of strength training, cardio, and flexibility exercises to promote muscle growth while maintaining endurance. Also, ensure your body gets enough rest and recovery time to prevent overtraining.
Consistently tracking your training data is essential. Use JEFIT to record weights, sets, and training time, and closely monitor your progress. Based on Jefit Insights, you can adjust your training plan accordingly. The more data you log, the better Jefit understands your workouts, helping you formulate a personalized home workout plan.