Build your own No-Equipment Workout at Home [+FREE Checklist]

07/05/2025

You don't need fancy machines, a gym membership, or a garage full of gear to get a proper workout in. In fact, some of the most effective workouts happen with just your body and a bit of floor space.

I've trained plenty of people who wanted simple, effective routines they could smash out at home — no excuses, no fluff. 

So, here's my go-to formula for building a DIY, no-equipment workout that works, whether you've got 10 minutes or 40.

Step 1: Pick Your Movement Patterns

A well-rounded workout hits all major movement patterns:

  • Push (example: push-ups)
  • Pull (example: bodyweight rows – use a sturdy table)
  • Squat (example: air squats)
  • Hinge (example: glute bridges)
  • Core (example: plank)

👉 Pro Tip: If you can't include a pull movement at home, add an extra core or cardio exercise to balance things out.

Step 2: Choose Your Reps & Structure

Keep it simple.
💥 Beginners: 3 rounds of 30 seconds work / 30 seconds rest per exercise
💥 Intermediate: 4-5 rounds of 45 seconds work / 15 seconds rest
💥 Advanced: 5-6 rounds, minimal rest, add explosive moves (like jump squats)

👉 Pro Tip: Mix in a cardio blast (jumping jacks, mountain climbers) between rounds to keep the heart rate up.

Step 3: Follow This Quick Example Workout

Here's one you can try right now:

  1. Push-Ups – 30 seconds
  2. Squats – 30 seconds
  3. Glute Bridges – 30 seconds
  4. Plank – 30 seconds
  5. Jumping Jacks – 30 seconds

✅ Rest for 60 seconds, then repeat for 3-5 rounds.

Step 4: Keep It Fresh

Swap in different variations to keep it interesting:

  • Push-Ups → Incline Push-Ups or Slow Negatives
  • Squats → Jump Squats or Pulse Squats
  • Planks → Side Planks or Plank Shoulder Taps

Your body loves variety. And let's be honest – so does your brain.

Final Thoughts

You don't need equipment. You don't need hours. You just need to start.

Keep it simple, keep it moving, and stay consistent.

To help you get going, I've created a free printable workout checklist that guides you step by step in building your own DIY workout. 

DOWNLOAD DIY WORKOUT CHECKLIST

It includes multiple movement patterns, with fresh categories like Balance and Explosive Power — perfect to mix things up and challenge your body in new ways.

If you're not sure how to tailor this to your fitness level, get in touch and let's build your personalised no-nonsense training plan.

And hey – first boxing session's on me. You'll be hooked after one class, I promise! 

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