At Home or Outdoors
Train on Your Own
Exercises you can do without a gym, equipment or sportswear. Learn which muscles each one works, how many reps to do and the correct form.
ACSM Guidelines
Adults are advised to do resistance exercise at least 2 days a week. Bodyweight exercises meet this recommendation.
NSCA Research
Bodyweight squats were found to produce muscle activation similar to squats with equipment.
Time Efficiency
A good 20–30 minute circuit has a metabolic effect comparable to a 60-minute walk at a moderate pace.
Exercises
10 exercises
Push-up
Muscles Worked
Sets
3 sets
Reps
Beginner: 5–8
Rest
60–90 s
Pull-up / Chin-up
Muscles Worked
Sets
3–4 sets
Reps
Beginner: 1–3
Rest
90–120 s
Bodyweight Squat
Muscles Worked
Sets
3–4 sets
Reps
Beginner: 10–12
Rest
60–90 s
Plank
Muscles Worked
Sets
3 sets
Reps
Beginner: 20–30 s
Rest
60 s
Forward Lunge
Muscles Worked
Sets
3 sets
Reps
8–12 reps per leg (Beginner) → 12–15 reps (Intermediate)
Rest
60–90 s
Burpee
Muscles Worked
Sets
3–4 sets
Reps
Beginner: 5
Rest
90–120 s
Chair Dip (Triceps Dip)
Muscles Worked
Sets
3 sets
Reps
Beginner: 6–8
Rest
60–90 s
Mountain Climber
Muscles Worked
Sets
3 sets
Reps
20–30 s (Beginner) → 30–45 s (Intermediate) → 60 s (Advanced)
Rest
45–60 s
Glute Bridge
Muscles Worked
Sets
3 sets
Reps
Beginner: 10–12
Rest
60 s
Jumping Jack (Cardio Warm-up)
Muscles Worked
Sets
3 sets
Reps
30–60 s or 25–50 reps
Rest
30–45 s
Sample Weekly Plan
Recommended for beginners. If you can complete the sets in the first 4 weeks, increase the reps.
Monday
MediumUpper Body
Push-ups 3×10, Pull-ups 3×5, Chair Dips 3×10
Tuesday
MediumLower Body
Squats 3×15, Lunges 3×10, Glute Bridges 3×15
Wednesday
LowRest / Active
30-minute walk or light stretching
Thursday
MediumCore & Cardio
Plank 3×45s, Mountain Climbers 3×30s, Jumping Jacks 3×40
Friday
HighFull Body
Burpees 4×8, Squats 3×12, Push-ups 3×10, Lunges 3×10
Saturday
LowActive Recovery
Walking, cycling or swimming
Sunday
LowFull Rest
Stretching / mobility work only
Should I Hire a Personal Trainer?
A personal trainer is not essential, but in some situations makes a big difference.
✅ A trainer helps if:
- ·You haven't exercised regularly before and don't know where to start
- ·You have an old injury or chronic pain (knee, back, shoulder)
- ·You have a specific goal: weight, muscle, sports performance
- ·You struggle with motivation and find it hard to keep going alone
- ·You're worried about form mistakes (especially with squats and pull-ups)
ℹ️ You can do without one if:
- ·You can learn the form of the basic exercises from YouTube
- ·You exercise for general health and energy (not performance)
- ·You already exercise regularly and only need to build the plan yourself
- ·Budget is tight: try on your own for 3–6 months first, then decide
💡 Tip: Learn the basic exercises on your own for the first month. If your form is solid, keep going; if you hit a plateau, even one or two technique sessions make a big difference.
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