Home Workout Without Equipment — 30 Day Plan

A 30-day bodyweight home plan that needs zero equipment.

Home Workout Without Equipment — 30 Day Plan

No gym, no dumbbells, no excuses. This 30-day bodyweight plan uses four weekly sessions and progressive overload through reps and tempo.

Core movements

Push-up, Decline Push-up, Wall Sit, Plank, Burpee, High Knees, Bird Dog, Dead Bug, Sit-up, Bear Crawl.

Weekly structure

Week 1 build the habit, Week 2 add reps, Week 3 add rounds, Week 4 reduce rest.

Track burn with the calories burned calculator.

By Khalid Namra — founder of MKFIT and CEO of Namra Tech.