1
Bodyweight training is highly effective
This plan uses your own body weight as resistance. Research shows that bodyweight training can significantly improve strength, muscle tone and endurance when performed with proper intensity.
100% Free
Home Workout Plan – Train Effectively Without a Gym
This 8-week home workout plan uses bodyweight exercises only. It helps you build strength, improve endurance and stay consistent without needing a gym.
8
Weeks
4
× per Week
40
Minutes
All Levels
Level
Tobias Lobitz
Founder & Software Developer
Developing fitness software since 2018. Personal training experience: 15 years of strength training.
Last updated: Dec 24, 2025
About our content
This workout plan was created with AI assistance and reviewed by certified professionals. All recommendations are based on current sports science and evidence-based principles.
Why This Plan Works
Science-based principles that guarantee your success
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Full-body stimulus without equipment
Compound movements like push-ups, squats and lunges activate multiple muscle groups at once. This increases calorie burn and efficiency—perfect for home workouts.
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Progression without weights
Progress is achieved through more repetitions, controlled tempo, shorter rest periods and harder exercise variations—no equipment required.
Your Workout Plan in Detail
Your Workout Plan in Detail
Required Equipment: No equipment required
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Push-ups
4 Sets•10–15 Reps•60s Rest
2
Incline Push-ups
3 Sets•8–12 Reps•60s Rest
3
Pike Push-ups
3 Sets•6–10 Reps•75s Rest
4
Plank Shoulder Taps
3 Sets•20 taps Reps•45s Rest
Progression
Weeks 1–2: Learn technique | Weeks 3–4: Increase reps | Weeks 5–6: Harder variations | Weeks 7–8: Higher intensity
Tips for Maximum Success
- Consistency matters more than intensity
- Slow tempo increases effectiveness
- Focus on full range of motion
- Rest days are part of progress
Avoid Common Mistakes
Avoid these typical beginner mistakes for better results
Problem:
Bodyweight workouts are often underestimated and performed too easily.
Consequences:
The training stimulus is insufficient, resulting in little to no progress.
Solution:
Use controlled movements, maintain tension and shorten rest periods.
Practical Example:
Slow, controlled push-ups instead of rushing through reps.
Frequently Asked Questions
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