AImHome workout plan with no equipment
Three full body sessions for your living room, each about 30 minutes, with legs, a push, a pull and core every day.
- 3days a week
- 30min a session
- Beginnerlevel
- No equipment, at homeequipment
The program
A · Full body
Bodyweight Squat3 × 12-20rest 1 min
Push-Up3 × 8-15rest 1 min
Table Inverted Row3 × 8-15rest 1 min 30 s
Glute Bridge3 × 12-20rest 1 min
Dead Bug3 × 10-16rest 45 s
Plank3 × 30-60 srest 1 min
B · Full body
Reverse Lungeeach side3 × 10-12rest 1 min 30 s
Door Towel Row3 × 10-15rest 1 min
Wide Push-Up3 × 8-15rest 1 min
Single-Leg Glute Bridgeeach side3 × 10-15rest 45 s
Bicycle Crunch3 × 16-30rest 45 s
Side Plankeach side3 × 20-45 srest 45 s
C · Full body
Split Squateach side3 × 8-12rest 1 min
Pike Push-Up3 × 6-12rest 1 min 30 s- Table Inverted Row3 × 8-15rest 1 min 30 s
Lateral Lungeeach side3 × 8-12rest 1 min
Superman3 × 10-15rest 45 s
Plank Shoulder Tap3 × 10-20rest 45 s
Some exercise images: Everkinetic (everkinetic.com), CC BY-SA 4.0.
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Who it is for
For the pulls you lie under a sturdy table or lean back on a towel looped around the handles of an open door.
- You train at home and have no equipment
- You have half an hour, three times a week
- You are starting out or getting back into training
How to lay out the week
Pick three days that are easy to keep, such as mornings on Monday, Wednesday and Saturday. Rest at least one day between sessions. If you miss one, do it the next day; with 30 minutes, it is easy to fit it in before or after work.
How to add weight
Bodyweight does not get heavier, so the plan gets harder in other ways. First add reps until you hit the top of the range in every set: 15 push-ups, 20 squats, 15 table rows, 12 pike push-ups. Then move to a harder version and start again at the bottom: feet on a chair for push-ups, legs straight for the table row, feet closer to the door for the towel row. On the plank and side plank, add 5 to 10 seconds once you reach the top time in all sets.
If you use Claude or ChatGPT, you can connect it to AIm later: it reads the same log.
What to swap
If regular push-ups are too hard, do them with hands on a table or the edge of a sofa, then lower the surface over the weeks. The table row gets easier with knees bent and feet flat on the floor. Use a heavy table with no glass that does not wobble when you press its edge, and a strong towel on a door with firm handles. If the split squat hurts your knee, do a reverse lunge with a shorter step, and stop if pain stays.
Questions and answers
Can you get fit with home workouts only?
Yes, you can get stronger and fitter at home. The key is to keep making exercises harder, as in the rules above. Your back works in the rows under a table and with a towel, and a pull-up bar or a band can go into the editor later.
How long should a home workout be?
This plan takes about 30 minutes: six exercises of 3 sets, 18 sets in all, with 45 to 90 seconds of rest. Add a few minutes of easy movement to warm up.
Is three days a week enough at home?
Yes, for the whole body three times a week is a good amount. On the other days you can walk, cycle or stretch.
What if push-ups are too easy?
Raise your feet on a chair, slow each rep down, or pause at the bottom for two seconds. Once 15 reps of that is easy, try archer push-ups.