- Beginner Full-Body: No Equipment
Five basic moves that train every major muscle group. Do it in your living room.
General fitnessBeginnerNo equipment25 min - Beginner Full-Body: Dumbbells
A simple pair of dumbbells covers squat, hinge, push and pull.
StrengthBeginnerDumbbells30 min - Beginner Full-Body: Resistance Bands
A light, portable full-body session with one loop band and one long band.
General fitnessBeginnerBands25 min - Strength: Lower Body
Heavier, lower-rep work for the legs and hips. Best with a barbell or heavy dumbbells.
StrengthIntermediateGym45 min - Strength: Upper Body
Pressing and pulling balanced for strong, healthy shoulders.
StrengthIntermediateGym45 min - HIIT: Bodyweight Intervals
Short work, short rest. Raises the heart rate fast with no equipment.
ConditioningIntermediateNo equipment20 min - Conditioning: Kettlebell EMOM
Every-minute-on-the-minute work for power and conditioning.
ConditioningIntermediateKettlebell20 min - Daily Mobility Flow
A gentle full-body flow for hips, spine and shoulders. Good on rest days or after desk work.
Mobility & yogaAll levelsNo equipment15 min - Yoga Flow for Strength and Balance
A short hatha-style flow linking breath and movement. Builds balance, strength and calm.
Mobility & yogaBeginnerNo equipment20 min - Breathwork and Qigong Recovery
Slow breathing and simple qigong movements to wind down after training or a long day.
RecoveryAll levelsNo equipment15 min - Swim Dryland: Core and Shoulders
Out-of-pool work that builds the core and shoulder strength swimmers rely on.
Sport (swim)IntermediateBands30 min - 20-Minute Hotel-Room Workout
Quiet, no jumping, no equipment. Fits between a bed and a desk.
General fitnessAll levelsNo equipment20 min
Also on the site
- Exercise library: step-by-step form guides.
- Full-body beginner program and no-equipment home program.
- Workout plan builder and the free 7-Day Starter Plan.
- 7-day band lessons, interval timer and mobility routine builder.
How to use these
- New to training? Start with a beginner session 2–3 times a week.
- Leave a day between hard sessions. Use mobility, yoga or recovery on the days in between.
- Add reps or weight only when every rep looks the same as the first.
Education only, not medical advice. These workouts are general information, not a personal training or treatment plan, and are not meant to diagnose, treat, cure or prevent any condition. Check with your doctor before starting a new exercise program, especially if you are pregnant, have a heart condition, an injury or another health concern. Stop if you feel pain, dizziness or shortness of breath.