Home Workouts

At home you've got the run of the whole exercise list, so it really comes down to what you're going for. Want one session that hits everything at once? Full Body Basics or Full Body Circuit work the whole body in about 20 minutes. New to this? Beginner Friendly keeps it simple with squats, glute bridges and a plank. Got dumbbells lying around? Upper Body (Dumbbells) targets arms and shoulders properly. No dumbbells? Upper Body (No Equipment) does much the same with push-ups and dips instead. There's also Leg Day and the longer Complete Leg Workout if legs are the focus, plus Core & Abs Focus and Cardio for when that's specifically what you're after.

Skipping the warm-up, rushing through reps with bad form just to finish faster, and quietly dropping the habit because there's no coach or gym buddy expecting you to show up. Slow down and get the movement right before adding more reps or rounds, especially without a mirror to check yourself in. And if picking what to do each day is the real sticking point, grabbing a preset instead of overthinking it removes one excuse.

No, most presets use nothing but your bodyweight. A couple, like Upper Body (Dumbbells), ask for a pair of dumbbells, and that's flagged right in the workout table before you start. Everything else just needs you and enough floor space to lie down.

Enough to lie flat on your back with your arms out to the sides covers almost every move on this site. A few exercises like lunges or broad jumps want a step or two of room to travel, but nothing here needs a dedicated home gym or even a cleared-out living room. Got space for a yoga mat? You've got space for this.