# Simple home workouts with no equipment > The simplest no-equipment home workouts use your bodyweight for squats, push-ups (or wall/knee versions), glute bridges, and planks or bird-dogs. Do them 3 times a week in 20-30 minutes. Add reps or slower tempo over time. Pair with daily walking for fat loss. Source: Lift Republic (https://liftrepublic.com/learn/simple-home-workouts-no-equipment) Category: Muscle · Published: 2026-06-18 · Reviewed: 2026-06-18 ## The short answer The simplest no-equipment home workouts use your bodyweight for squats, push-ups (or wall/knee versions), glute bridges, and planks or bird-dogs. Do them 3 times a week in 20-30 minutes. Add reps or slower tempo over time. Pair with daily walking for fat loss. ## Why this works when fancy programmes don't You don't need a gym or equipment to create the tension and fatigue that drives change. The moves above hit the biggest muscle groups. The progression (more reps, slower lowering, pauses) keeps the stimulus increasing. Daily walking handles fat loss volume without frying your recovery. ## The 20-30 minute no-equipment session (do 3x per week) Warm up with 2-3 minutes of marching or arm circles. Do 3 rounds of: - Bodyweight squats or sit-to-stand (or wall-supported) — 8-15 reps - Push-ups (knees, wall, or full) — 5-12 reps - Glute bridges — 10-15 reps (squeeze at the top) - Bird-dog or plank hold — 20-40 seconds Rest 45-90 seconds between moves. Rest 90-120 seconds between rounds. That's it. 3 rounds should take 20-30 minutes. ## How to make it harder each week (progression) - Add 1-2 reps per set - Slow the lowering phase (3-4 seconds down) - Add a 2-second pause at the hardest point - Add a 4th round when 3 feels easy Write down what you did. Next session, try to do a little more. ## Pair it with walking Walk most days. Aim for 7-10k steps. This is the fat-loss engine. It costs almost nothing in recovery and fits around everything else. ## Common mistakes that kill results - Going to failure every set and being too sore to train again → leave 2-3 reps in the tank on most sets. - Only doing the workout and ignoring food → you need a calorie gap or surplus to change your body. - Quitting after one bad week → life happens. Just do the next session. For deeper detail on progressing bodyweight moves over time, see our [how to build muscle at home guide](/learn/how-to-build-muscle-at-home). ## How our coaching makes it even simpler We give you the exact version for your body and equipment (or lack of it). We track your progress and adjust the reps, tempo or rest every week so you keep moving forward without guessing. You just show up and do the simple session. Stop overthinking. Start on the floor today. Take the free Blueprint or begin with the general fitness programme. ## FAQ ### Can I really build muscle or lose fat with no equipment? Yes, especially as a beginner. Bodyweight squats, push-up variations, glute bridges and core work create enough tension and fatigue to drive change when you progress them over weeks. Pair with a calorie deficit or surplus and you get visible results. ### How long until I see changes? Most people notice strength improvements in 2-4 weeks and visible changes (clothes fit, photos, mirror) in 6-10 weeks of consistent 3x per week work plus daily walking. ### What if I have bad knees or a bad back? Use regressions: wall squats or sit-to-stand instead of full squats, knee or wall push-ups, glute bridges instead of lunges. Range of motion that you can control without pain is the goal. We adjust based on your real limitations. ### How do I fit this around kids or a tiny flat? Do it while the kettle boils or during TV ad breaks. 5-10 squats, 5-10 push-ups against the wall, 20-second plank. Stack tiny sessions. Or do the full 20-minute version once the kids are in bed. ### Do I need to do cardio too? Daily walking is the cardio. 7-10k steps most days. It burns calories without destroying your recovery and fits into real life better than gym cardio.