Five-Day Workout Plan without Equipment

Oh no! Your gym is closed and now you’re stuck at home looking for a way to keep up your gains and make sure all of your hard work wasn’t for naught.

Here’s a simple plan that you can do back to back for five days that will help maintain your muscle mass and keep your cardio at top-notch levels. It’s not going to be the same as a solid barbell workout, but then, what is? In times of need, this will suit perfectly. The best part is you can do everything right from home, so no worries if you make a mistake or fall down. (Spoiler – some of these moves are tough! So, give yourself a break if you haven’t done any bodyweight work in a while!)

Man doing push-ups in his lounge

Two things before we get to the workouts.

First, the most important thing to remember is you need to treat these workouts with the same consideration and care that you would give to a workout in the gym. That means:

Gather everything you need for the session.

Get in the right frame of mind (that includes cueing up the right music!).

Ensure you have enough space to safely perform all of the movements in the workout. This might require moving some furniture around, but hey! That’s just an added benefit to working out indoors.

Once this is all set, it’s essential that you warm up properly. That means make sure you include both dynamic and static stretches.

Warmups don’t need to take a long time, but make sure all of your joints, ligaments, and muscles are ready and primed for the movements you’re going to perform.

Here’s a sample warmup to get you started. Of course, feel free to customise this based on your specific needs.

The goal here isn’t to wear yourself out but to warm up and be ready to work!

Always start with some kind of cardio.

  • Skipping: 2-3 minutes
  • Jumping jacks: 25 reps

Next, move on to the big muscle groups.

  • Push-ups: 10-20 reps
  • Lunges: 5 reps each leg
  • Bodyweight squats: 20 reps

Then, focus on joint mobility.

  • Forward leg swings: 10 each leg
  • Hip extensions: 10 reps each side
  • Hip rotations: 5 each leg
  • Side leg swings: 10 each leg

Finally, don’t forget to warm up your core!

  • Spider-man steps: 10 reps
  • Russian twists: 10 each side
  • Mountain climbers: 10 each side

Okay. Now that you’re set and ready for a bodyweight workout, here are five for you to test your strength and your mental limits.

Day One Circuit

Step one: Choose a length of time for this circuit.

Step two: Perform as many repetitions of these exercises as possible in the time allotted.

  • Bodyweight squats: 20 reps
  • Push-ups: 10 reps
  • Walking lunges: 10 each leg (forward or reverse)
  • Dumbbell rows (using a jug of water or another weight): 10 each arm
  • Plank: 15 seconds
  • Jumping Jacks: 30 reps

Day Two Circuit

Step one: Choose a length of time for this workout.

Step two: Make sure you’re familiar with all of these movements

Step three: Crush your workout!

  • Pistol squats – 10 each leg
  • Bodyweight squats: 20 reps
  • Walking lunges: 20 reps (10 each leg)
  • Jump step-ups: 20 reps (10 each leg)
  • Pull-ups: 10 reps (or inverted bodyweight rows)
  • Dips (between bar stools or chairs, or off of the edge of your coffee table): 10 reps
  • Chin-ups: 10 reps (or inverted bodyweight rows with underhand grip)
  • Push-ups: 10 reps
  • Plank: 30 seconds

Day Three Tabata Bodyweight HIIT

As you know, HIIT is a dynamic and effective approach to cardio, especially when you’re short on time (or when you’re feeling less than motivated!). HIIT can help torch calories and keep your metabolism revved during the day. This 20-minute HIIT is going to challenge your cardio and your mental state because it’s a serious grinder. This one is not for the faint of heart!

This HIIT Tabata is performed on a :20 work/:10 rest cycle for a specific number of rounds. As it’s written, the workout calls for four rounds of each movement, but if you’re a pro at bodyweight work, try for eight full rounds.

This is a great workout to customize based on your specific goals and fitness level.

  • Bodyweight squats
  • Push ups
  • Tuck jumps
  • Hollow rocks

If you’re not a fan of these movements, you can easily sub in others that work better for your current fitness level, mobility, and goals.

Day Four Time cap movements

For time, with a 15-minute cap.

  • 100 bodyweight squats
  • 80 lunges (40 each leg)
  • 60 jump squats
  • 40 jump lunges
  • 20 alternating pistol squats

If you feel like you need another burn out after all this work, try this!

In 9 minutes, perform as many rounds as possible:

  • 4 push ups
  • 4 step ups (coffee table or a chair works great)
  • 4 sit ups
  • Each round: add 4 reps to each movement. Aim for 5 total rounds!

Day Five adding in weights

For this workout, you’ll need to find an object around your home that has some weight to it. A jug of water works well because it’s awkward and just a little bit heavy. In a pinch, a thick book could work too.

Complete as many rounds as possible in 15 minutes:

  • 20 object ground-to-overhead movements
  • 20 lateral hops over the object
  • 20 burpees
  • 20 lateral hops over the object

Bonus day

If you want an added challenge, try this advanced no-equipment workout.

For time:

  • 10 burpees
  • 10 burpees
    25 pushups
  • 10 burpees
    25 push ups
    50 lunges
  • 10 burpees
    25 pushups
    50 lunges
    100 sit ups
  • 10 burpees
    25 pushups
    50 lunges
    100 sit ups
    150 air squats

Here’s one more bonus core-focused workout for you.

Complete four rounds in a 20-minute cap:

:40 hollow hold
:20 rest
:40 slow and controlled good mornings
:20 rest
:40 right side plank
:20 rest
:40 left side plank
:20 rest

Rest 1:20 between rounds.

Bodyweight movements can become repetitive and boring – unless you know how to spice things up! These workouts can add real variety to your at-home gym sessions and can help address and attack deficiencies might be hiding in plain sight.

Leave a comment