A plan to exercise at home, with no equipment.

You do not need a gym to be fit. With your own body weight, some space and going out for walks, you have everything you need.

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Person exercising in their living room with a mat and little equipment

An example week

3 active days a week: 1 strength and 2 walking.

Example for a person aged 30 to 44 who moves now and then and likes walking.

  1. MonWalking30–45 min · easy
  2. TueRest
  3. WedStrength30–45 min · moderate · whole body
  4. ThuRest
  5. FriWalking30–45 min · moderate
  6. SatRest
  7. SunRest

The real plan adapts to your age, how much you move, what you like and anything to keep in mind.

Every day

7,000

7,000 steps, or about 30 minutes of walking across the day.

What the strength session involves

  1. 1Warm up for 5 minutes, moving your joints.
  2. 2Five exercises: squat, push (push-ups or press), pull (row), hip hinge (deadlift or glute bridge) and core.
  3. 32 or 3 sets of 8 to 12 repetitions, with 1 or 2 minutes of rest.
  4. 4Finish each set feeling you could do two or three more.
  5. 5Body weight, bands, dumbbells or machines all work. When it gets easy, add weight or repetitions.

And with food

  • Vegetables or fruit at every meal.
  • Water as your usual drink.
  • Minimally processed food most days.

With your weight and height, the plan also tells you how much to eat, in portions you measure with your hand. Calorie and macro calculator.

Why it works this way

Strength with your own body weight

Five movements cover the whole body: squat, push (push-ups), pull (a row with a band or a towel), hip hinge (glute bridge) and core. The plan gives you the sets.

How to progress without weights

Add repetitions, lower more slowly, remove support or move to a single leg. Difficulty can keep rising for months without buying anything.

Cardio, outside

Brisk walking is the easiest cardio to keep up, and it is free. If you would rather stay in, climbing stairs or dancing count just the same.

Frequently asked questions

Can you get fit training only at home?

Yes. What counts is that your muscles work against a resistance that challenges them and that you move enough across the week.

What minimum equipment do you recommend?

None is essential. If you want to add something, a resistance band opens up the most exercises for the least money.

How much time do I need?

Sessions of 15 to 45 minutes, depending on your level. The plan tells you how long and extends it as you pass challenges.

Learn more

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Your first challenge lasts 21 days. Start today.

Two minutes to tell us where you are starting from, and the method adapts to you.

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