Workouts · Strength

No-Equipment Full Body in 30

Squat, push, lunge, bridge, and brace — a complete strength session with exactly zero equipment.

30 minbeginnerno equipmentstrengthmoderate
Why it works. Every fundamental pattern loaded with bodyweight alone, so a missing gym is never a missed session.

Warm-up

March in place — 45s
Slow bodyweight squats — 45s
Arm circles, both directions — 45s

The workout

  1. squat bodyweight — 3 × 15 reps
    rest 45s
  2. pushup — 3 × 10 reps
    rest 60s
  3. reverse lunge — 3 × 10 each side
    rest 45s
  4. glute bridge — 3 × 15 reps
    rest 45s
  5. mountain climber — 3 × 30s
    rest 45s
  6. plank — 3 × 40s
    rest 40s

Cool-down

Standing forward fold — 45s
Quad stretch, each side — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

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Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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