Effective bodyweight exercises you can do anywhere. Build strength, burn fat, and improve fitness without equipment. Perfect for home, travel, or outdoor training.
All Levels
30-45 min
None (Bodyweight Only)
Bodyweight training builds functional strength and muscle without equipment. These workouts can be done anywhere—home, park, hotel room, or gym. Ideal for beginners, travelers, or anyone who prefers training at home. Progressions available for all fitness levels.
15 reps • Rest: 30 sec
20 reps • Rest: 30 sec
45 sec • Rest: 30 sec
12 each leg reps • Rest: 30 sec
12 reps • Rest: 30 sec
15 reps • Rest: 30 sec
30 sec • Rest: 30 sec
Complete 3 rounds with 2 min rest between rounds
No equipment required
Train anywhere, anytime
Build functional strength
Improve body control and coordination
Low injury risk
Cost-effective fitness solution
Build foundation strength with basics
3x per week
Progress to advanced bodyweight movements
4x per week
Master skills like handstands and muscle-ups
5x per week
Master basic progressions before advancing
Focus on time under tension and control
Use tempo variations to increase difficulty
Combine with resistance bands for variety
Track reps and progressions in FitFlow
Rest adequately between workout days
Download FitFlow and start logging workouts today
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