Home workout with no equipment: where to start
A simple three-sessions-a-week structure using body weight, and how to progress without weights.
The movements that matter
Squat, push (incline or floor push-ups), pull (band or towel row), hip hinge and one core exercise such as the plank cover the whole body in 30 to 40 minutes.
How to progress without weights
Add repetitions up to the top of the range, then slow the lowering phase (3 seconds) or move to a harder variation. Logging your sets makes progress visible.
A full workout for today
Warm up for 5 minutes (march on the spot, arm and hip circles). Then 3 sets of: 12 squats, 8–12 push-ups (wall, knees or floor), 12 backpack rows, 10 glute bridges and a 30-second plank. Rest 60–90 seconds between sets.
Household items that become equipment
A sturdy chair works for dips, Bulgarian split squats and step-ups; a backpack filled with books or water jugs loads squats, rows and deadlifts; a stair step gives you no-jump cardio. Adjust the load by adding or removing books.
Technique first
If something hurts sharply, stop. In FitHandy you can mark the sore area and the plan leaves out exercises that load it; for persistent pain, talk to a health professional.