The short version
- Do 3 rounds of the circuit, 2–3 times a week.
- Pick the level where the last reps are hard but clean.
- Move up a level when you can do the top reps for all 3 rounds.
The circuit
| Move | Level 1 | Level 2 | Level 3 | Reps |
|---|---|---|---|---|
| Squat | Chair squat | Bodyweight squat | Split squat | 10–15 |
| Push | Wall push-up | Counter or knee push-up | Floor push-up | 8–15 |
| Hinge | Glute bridge | Single-leg bridge | Single-leg RDL reach | 10–12 |
| Pull | Towel row on a door | Table inverted row (bent knees) | Inverted row, straight legs | 8–12 |
| Core | Dead bug | Plank 30 s | Side plank 30 s each | — |
Rest 30–60 s between moves and 90 s between rounds. Test that any table or door can safely hold your weight first.
Short on time? Turn it into intervals with the interval timer (40 s work, 20 s rest).
New to exercise or have a health condition? Check with your clinician before starting.
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Questions people ask
Can you build muscle with no equipment?
Yes, especially as a beginner, if you progress to harder versions and train close to failure.
How often should I do home workouts?
2–3 non-consecutive days fits the strength guideline.
Sources
- U.S. HHS. Physical Activity Guidelines for Americans, 2nd edition (2018). Checked October 23, 2026.
- World Health Organization. Guidelines on physical activity and sedentary behaviour (2020). Checked October 23, 2026.
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc, 2009. Checked October 23, 2026.
Education only. Not medical advice. Confirm with your clinician.
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