Plus

Home Bodyweight Blast

Zero-equipment routine you can run in a small space at home — perfect when you cannot get to a gym.

0...

MCCoached byMaya Chen

Home Workout Beginner Weight Loss Fat Burning

Beginner
Difficulty: 25 min
Duration: 187–253
Burn estimate (kcal): 4x/week
Frequency

Equipment required

Bodyweight

Muscles targeted

Full Body
Core
Glutes

The workout (15 total sets)

Push-Up

Chest · Bodyweight

3 × 10-15

60s rest

Walking Lunge

Quadriceps · Bodyweight or Dumbbells

3 × 10 per leg

60s rest

Glute Bridge

Glutes · Bodyweight

3 × 15-20

45s rest

Mountain Climber

Full Body · Bodyweight

3 × 30 sec

30s rest

Bicycle Crunch

Obliques · Bodyweight

3 × 20

45s rest

Safety tips

Use a mat or carpet to protect your wrists and knees.

Common mistakes

Rushing reps instead of controlling the tempo

Comments

Loading comments...

Disclaimer: This content is provided for general educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making decisions about your health, exercise, or nutrition.