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No-Equipment Workout Generator

A workout you can do in a living room: bodyweight exercises only, matched to your level and time, with an easier and a harder version of each move.

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Build your workout

Daily quest

Gilded Forge

  • About 20 min
  • 5 exercises
  • Rest 60 sec between sets

  1. Knee Push-ups 3 × 7 reps

    Knees down, hips in line with shoulders, lower with control.

    Easier: Incline Push-ups · Harder: Push-ups

  2. Lunges 2 × 7 reps

    Long step forward, lower your back knee toward the floor, push back up.

    Easier: Reverse Lunges

  3. Glute Bridges 2 × 11 reps

    Lie on your back, feet flat, press through your heels to lift your hips.

  4. Crunches 2 × 11 reps

    Lift your shoulder blades only; keep your chin off your chest.

    Harder: Sit-ups

  5. High Knees 2 × 20 sec

    Drive your knees up and stay tall, pumping your arms.

    Easier: Jumping Jacks

Warm up for 2 to 3 minutes first: march in place, circle your arms, and do a few easy bodyweight squats. The time estimate includes about 4 minutes of warm-up and cool-down. Stop any exercise that causes pain.

Your week

Weekly training schedule
DayFocusQuest
MonFull bodyHollow Forge (about 20 min)
Push-ups 3 × 7 reps; Squats 2 × 11 reps; Glute Bridges 2 × 11 reps; Plank 2 × 20 sec; Butt Kicks 2 × 20 sec
WedFull bodySilent Rite (about 19 min)
Knee Push-ups 2 × 7 reps; Lunges 2 × 7 reps; Calf Raises 2 × 14 reps; Bicycle Crunches 2 × 14 reps; Jumping Jacks 2 × 20 reps
FriFull bodyRising Oath (about 20 min)
Knee Push-ups 3 × 7 reps; Reverse Lunges 2 × 7 reps; Glute Bridges 2 × 11 reps; Bicycle Crunches 2 × 14 reps; High Knees 2 × 20 sec

Rest on the other 4 days of the week. Rest days are part of the plan.

Optional next step

Turn this into a daily quest

Rankbound is a free iPhone app made for bodyweight training, with no equipment tracking to get in the way. It does not import this workout, but every move here is in its library, so you can build a similar daily quest.

Download Free on the App Store (opens in a new tab)

No account. No subscription required. Just train and level up.

What counts as no equipment

Everything on this page uses your body, the floor and, for a few easier versions, a wall, a sturdy counter or a staircase. There is nothing to buy and nothing to set up, so the whole workout fits in a small space.

The exercise pool covers pushing (push-up variations), legs (squats, lunges, bridges, calf raises), core (planks, dead bugs, crunches) and cardio (jumping jacks, high knees, skaters). Pulling is the one thing bodyweight training does poorly without a bar, which is why full body sessions here lean on legs, core and pushing.

Small space or sharing a wall?

Switch on low impact. Every jumping move is removed, and the session fills in with squats, lunges, bridges and core holds, which are quieter and gentler on your joints. Wall sits and planks are silent and need only a square meter of floor.

Making it a routine

Use the weekly plan to rotate focuses, with an upper-body day, a lower-body day and a full-body day. Two or three sessions a week with rest in between is enough to start, in line with the muscle-strengthening guidance for adults. When a workout gets easy, use the harder variation first, then add reps.

Example no-equipment workouts

Three sample results with nothing but a floor, one per level.

Beginner, 15 minutes

Hollow Ascent

  • About 15 min
  • 4 exercises
  • Rest 60 sec between sets

  1. Incline Push-ups 2 × 7 reps

    Hands on a sturdy counter, table or stairs; the higher the surface, the easier.

    Harder: Knee Push-ups

  2. Wall Sit 2 × 20 sec

    Back flat on the wall, knees at about 90 degrees, breathe steadily.

  3. Calf Raises 2 × 14 reps

    Rise onto the balls of your feet, pause at the top, lower slowly.

  4. Plank 2 × 20 sec

    Forearms down, body in a straight line; do not let your hips sag.

Warm up for 2 to 3 minutes first: march in place, circle your arms, and do a few easy bodyweight squats. The time estimate includes about 4 minutes of warm-up and cool-down. Stop any exercise that causes pain.

Intermediate, 20 minutes

Hollow Trial

  • About 21 min
  • 5 exercises
  • Rest 50 sec between sets

  1. Wide Push-ups 2 × 10 reps

    Hands a little wider than shoulders, elbows angled back, not flared.

    Easier: Knee Push-ups

  2. Side Lunges 2 × 10 reps

    Step wide, sit into one hip with the other leg straight, push back to center.

    Easier: Reverse Lunges

  3. Glute Bridges 2 × 15 reps

    Lie on your back, feet flat, press through your heels to lift your hips.

  4. Dead Bugs 3 × 10 reps

    Opposite arm and leg lower slowly while your lower back stays flat.

    Harder: Hollow Hold

  5. Butt Kicks 3 × 30 sec

    Quick jog in place, heels toward your glutes.

Warm up for 2 to 3 minutes first: march in place, circle your arms, and do a few easy bodyweight squats. The time estimate includes about 4 minutes of warm-up and cool-down. Stop any exercise that causes pain.

Advanced, 30 minutes

Rising Circuit

  • About 30 min
  • 6 exercises
  • Rest 45 sec between sets

  1. Diamond Push-ups 3 × 10 reps

    Hands close under your chest; lower slowly and keep elbows near your ribs.

    Easier: Push-ups

  2. Side Lunges 3 × 13 reps

    Step wide, sit into one hip with the other leg straight, push back to center.

    Easier: Reverse Lunges

  3. Calf Raises 3 × 25 reps

    Rise onto the balls of your feet, pause at the top, lower slowly.

  4. Plank 3 × 40 sec

    Forearms down, body in a straight line; do not let your hips sag.

  5. High Knees 3 × 40 sec

    Drive your knees up and stay tall, pumping your arms.

    Easier: Jumping Jacks

  6. Pike Push-ups 3 × 10 reps

    Hips high in an upside-down V; bend elbows and lower the top of your head toward the floor.

    Easier: Push-ups

Warm up for 2 to 3 minutes first: march in place, circle your arms, and do a few easy bodyweight squats. The time estimate includes about 4 minutes of warm-up and cool-down. Stop any exercise that causes pain.

Frequently Asked Questions

Can I get a full-body workout with no equipment?

Yes. Bodyweight exercises can work your legs, core and upper body. The generator picks a balance of pushing, leg work, core and cardio for you.

What if I cannot do a push-up?

Use the easier version listed under each exercise: incline push-ups with your hands on a counter, then knee push-ups. Beginner workouts start with these options.

Is there a quiet version for apartments?

Yes. Tick low impact to remove all jumping exercises.

How many days a week should I do it?

Two to four days a week is a good start. The U.S. Physical Activity Guidelines recommend muscle-strengthening activity on at least 2 days a week for adults.

Sources and notes

This tool is a general, rule-based guide and not medical advice or personal training. Talk to a doctor before starting a new exercise program, and stop if anything causes pain. Last updated November 10, 2026.

Turn your training into an RPG.

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