Squats:
Stand with your feet shoulder-width apart, toes slightly turned out.
Lower your body as if sitting back into a chair, keeping your back straight and knees aligned with your toes.
Push through your heels to return to the starting position.
At home bodyweight workout guide
No equipment? No problem. Meet your fitness goals all from your living room. But if you want to unlock your full potential, structure and support can take your training further.
The fact is, life is busy and sometimes, things come up that stop us from our usual routines. If you’re working late, working from home or just can’t get to the gym for whatever reason, it doesn’t mean you need to miss your workout for the day.
This bodyweight workout routine doesn’t require any equipment and help you to get that workout in, even if you can’t make it to the gym. Ready to take your training further? Find your nearest local gym to get started!
The workout structure
This workout follows a circuit training format, meaning you'll perform a series of exercises one after the other with minimal rest between them. This approach helps to elevate your heart rate, burn calories, and build endurance:
Phase | Exercise + Time | Why It Works | Extra Support |
|---|---|---|---|
Warm-Up | 5–10 mins light cardio (jog in place, jumping jacks). | Prepares muscles & reduces injury risk. | Follow guided warm-ups in The Gym Group App. |
Circuit (3 Rounds) |
| Builds strength, stamina & calorie burn in under 20 mins. | Get form checks & progression tips with a Personal Trainer. |
Cool-Down | 5–10 mins stretching, focus on major muscle groups. | Aids recovery & flexibility. | Explore stretching routines in The Gym Group App. |
Stay on track beyond this workout:
The Gym Group app
Discover handy tips and tricks on how to perfect your technique. The exercise hub hosts a variety of helpful videos that support you with easy-to-follow tutorials on how to perform exercises. Download today and get the most from your gym membership.
Bodyweight circuits are a great way to build strength and stamina at home — but the key to results is structure and consistency.
With The Gym Group App, you can:
Access ready-made workout plans (home & gym).
Track your progress and log your sessions.
Stay motivated with challenges and fitness tips.
Want expert eyes on your form? Our Personal Trainers can help you master these moves and create a plan tailored to your goals.
For now, either refer to the below for detailed support on form and other important details concerning the bodyweight movements, or download the app today.
Lunges:
Stand with your feet hip-width apart.
Step forward with one leg, bending both knees to a 90-degree angle.
Push off your front foot to return to the starting position and repeat with the other leg.
Push-ups:
Place your hands on the floor with your hands slightly wider than shoulder-width apart and legs straight out behind you.
Lower your body towards the floor, keeping your back straight.
Push back up to the starting position.
Plank:
Start in a push-up position, but rest on your forearms instead of your hands.
Keep your body in a straight line from head to heels, engaging your core muscles.
Mountain climbers:
Start in a push-up position.
Bring one knee towards your chest, then switch legs quickly.
Continue alternating legs in a running motion.
Tricep dips:
Position yourself facing the chair or bench.
Place your hands on the edge, shoulder-width apart.
Slide your bottom off the edge, bending your elbows to lower your body towards the floor.
Push back up to the starting position.
Burpees:
Stand tall, then quickly lower your body into a squat position.
Place your hands on the floor and kick your feet back into a push-up position.
Do a push-up, then bring your feet back to your hands and jump up, reaching your arms overhead.
Tips for effective bodyweight workouts
Progressive Overload - Gradually increase the difficulty of your workouts by adding more repetitions, sets, or more challenging variations of exercises.
Proper Form - Maintain proper form to avoid injuries and maximize results.
Listen to Your Body - If you experience pain, rest and if symptoms persist, consult a healthcare professional.
Stay Hydrated - Drink plenty of water before, during, and after your workout.
Nutrition - Fuel your body with a balanced diet to support muscle growth and recovery.
By fitting in a bodyweight workout at home when you can’t make it to the gym, you’ll still keep your fitness on track. And if you are in the gym, this plan works just as well for an active recovery day when you want to get your blood pumping without heavy weights.
For extra support and progression, our Personal Trainers can help tailor routines to your goals, or you can find your nearest Gym and take your training further.
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