Home workout planner

Pick your time and kit, and get a full body session with warm up and cool down built in.

Your details

Kit
Minutes
Days a week
Start date

A 30 minute home workout

3 rounds

1 minute a move each round, 1 minute between rounds

  • Warm up3 min
  • Move 1Squats
  • Move 2Push ups (knees or wall fine)
  • Move 3Glute bridges
  • Move 4Reverse lunges
  • Move 5Plank
  • Move 6Star jumps or marching
  • Cool down3 min
  • Your week60 minutes over 2 days, which covers the 2 strength days a week
  • This week (Week 1)3 rounds of 30 seconds on, 30 off (learn the moves)
  • Next step (Week 2)3 rounds of 30 seconds on, 30 off (smooth and steady)
  • After thatWeek 3: 3 rounds of 40 seconds on, 20 off (more time working); Week 4: 3 rounds of 40 seconds on, 20 off (same again, a little deeper); Week 5: 3 rounds of 45 seconds on, 15 off (shorter rests); Week 6: 3 rounds of 45 seconds on, 15 off (last week); then swap to harder versions: split squats, full push ups, single leg bridges
  • Finishesweek of 25 Nov 2026 (6 weeks from 21 Oct 2026)
  • Too much?Sore for more than 2 days, poorly, or a busy week? Repeat the week rather than moving on.
  • Progression fromACSM 2009 (change one thing at a time) and the UK Chief Medical Officers 2019 guidelines
  • Add it to your calendarDownload 12 sessions (.ics)

This hits legs, push, pull and core. Make each move harder by slowing down, not by rushing.

Chest pain, feeling faint or unusual breathlessness: stop, and call 999 if it does not pass.

The working

30 minutes, no kit

3 minutes of warm up and 3 of cool down leave 24 minutes. Six moves at 40 seconds on, 20 off, plus a minute between rounds, is 7 minutes a round: 3 rounds. Twice a week is 60 minutes.

The moves

No kit version

  • Squats
  • Push ups, on knees or against a wall is fine
  • Glute bridges
  • Reverse lunges
  • Plank
  • Star jumps or marching on the spot

Six weeks

Same minutes, more work

The plan keeps your minutes fixed and changes the split. Weeks 1 and 2 are 30 seconds on, 30 off while you learn the moves; weeks 3 and 4 are 40 on, 20 off; weeks 5 and 6 are 45 on, 15 off. After that the step up depends on your kit: harder bodyweight versions, 1 to 2 kg heavier dumbbells once 12 reps feel easy, or the next band up. Changing one thing at a time follows the ACSM 2009 advice, and the calendar file puts every session in your diary.

Read with care

What this cannot tell you

  • InjuryIt does not adapt for injuries or conditions.
  • PregnancyPregnant? Ask your midwife which moves suit you.
  • ProgressIt plans six weeks but does not track how you get on.

Questions

Common questions

Can you get fit at home without equipment?

Yes. Bodyweight moves build strength and fitness, especially for beginners.

How long should a home workout be?

20 to 30 minutes is plenty for most people.

How many times a week?

Strength work on at least 2 days a week, alongside your 150 active minutes.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.

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