This 5-day plan delivers a full-body workout without weights, designed for intermediate fitness levels. Each session lasts 30-40 minutes, including warm-up and cool-down. Complete 3-4 rounds of each circuit, with 10-20 seconds rest between exercises and 60-90 seconds between rounds. Take 1-2 rest days (e.g., weekends). Push hard, maintain form, and stay hydrated!
Day 1: Upper Body Focus (Push Emphasis)
Warm-up (5 minutes)
- Jumping jacks
- Shoulder rolls
Circuit (3-4 rounds)
- Push-ups (standard or knee; diamond for advanced) – 12-15 reps
- Superman holds (lie face down, lift arms/legs) – 30-45 seconds
- Pike push-ups (elevated shoulder push) – 10-12 reps
- Arm circles (forward then backward) – 20 reps each direction
- Plank shoulder taps – 20 taps total (10 per side)
Cool-down (3-5 minutes)
Stretch arms, chest, and back.
Day 2: Lower Body Focus (Leg Power)
Warm-up (5 minutes)
- High knees
- Leg swings
Circuit (3-4 rounds)
- Squats (bodyweight; jump squats for advanced) – 15 reps
- Lunges (alternating forward) – 10 reps per leg
- Calf raises (single-leg for challenge) – 15 reps per leg
- Glute bridges (hold at top for 2 seconds) – 12-15 reps
- Wall sit (or free-standing) – 30-45 seconds hold
Cool-down (3-5 minutes)
Stretch legs and hips.
Day 3: Core and Stability Focus
Warm-up (5 minutes)
- Torso twists
- Cat-cow stretches
Circuit (3-4 rounds)
- Bicycle crunches – 15 reps per side
- Plank (forearm; side plank for advanced) – 45 seconds
- Russian twists (feet off ground for intensity) – 20 reps per side
- Leg raises (lying; bent knee if needed) – 12-15 reps
- Bird-dog (extend opposite arm/leg) – 10 reps per side
Cool-down (3-5 minutes)
Full-body stretches, focusing on core.
Day 4: Full-Body Cardio Blast
Warm-up (5 minutes)
- Burpees (modified)
- Dynamic arm/leg swings
Circuit (3-4 rounds)
- Burpees (no push-up if modifying; full for advanced) – 10 reps
- Mountain climbers – 30 seconds per side
- Squat jumps – 12-15 reps
- Push-up to plank jack – 10 reps
- High knees – 45 seconds
Cool-down (3-5 minutes)
Walk in place and stretch all major muscles.
Day 5: Mixed Strength and Mobility
Warm-up (5 minutes)
- Arm windmills
- Hip circles
Circuit (3-4 rounds)
- Inverted rows (use table edge; or Superman pulls) – 12 reps
- Tricep dips (using ground or edge) – 12-15 reps
- Walking lunges with twist – 10 reps per leg
- Bear crawl (forward/back) – 30 seconds
- Downward dog to cobra flow – 10 reps
Cool-down (3-5 minutes)
Yoga-inspired stretches for full body.