30-Day Full Body Home Workout Plan
Get stronger, fitter, and more flexible at home—no equipment needed!
How It Works
This plan is designed for all fitness levels and uses only bodyweight exercises. Each week increases in intensity and variety. Rest and flexibility days support recovery and progress.
- Monday: Upper Body Strength
- Tuesday: Lower Body Strength
- Wednesday: Full Body HIIT
- Thursday: Core & Flexibility
- Friday: Upper Body Strength
- Saturday: Lower Body Strength
- Sunday: Rest Day
Weekly Focus
- Week 1: Foundation & Form
- Week 2: Building Strength
- Week 3: Power & Endurance
- Week 4: Peak Challenge
Week 1: Foundation & Form
Day 1 – Upper Body
- Push-ups: 3 x 8-10 (knees if needed)
- Incline push-ups: 3 x 8
- Tricep dips (chair): 3 x 10
- Shoulder taps: 3 x 12
- Plank: 3 x 20 sec
Day 2 – Lower Body
- Bodyweight squats: 3 x 12
- Reverse lunges: 3 x 10/leg
- Glute bridges: 3 x 12
- Wall sit: 3 x 25 sec
- Calf raises: 3 x 15
Day 3 – Full Body HIIT
- Jumping jacks: 40 sec
- Step-back burpees: 10 reps
- Mountain climbers: 30 sec
- Squat to calf raise: 12 reps
- Plank: 30 sec
Day 4 – Core & Flexibility
- Plank: 3 x 20 sec
- Dead bug: 3 x 10/side
- Bird dog: 3 x 10/side
- Seated forward fold: 1 min
- Child’s pose: 1 min
Day 5 – Upper Body
- Repeat Day 1
Day 6 – Lower Body
- Repeat Day 2
Day 7 – Rest & Recovery
(Gentle stretching or walk optional)
(Gentle stretching or walk optional)
Week 2: Building Strength
Day 8 – Upper Body
- Push-ups: 4 x 10-12
- Pike push-ups: 3 x 8
- Diamond push-ups: 3 x 6
- Tricep dips: 4 x 12
- Superman hold: 3 x 20 sec
Day 9 – Lower Body
- Squats: 4 x 15
- Forward lunges: 3 x 12/leg
- Single-leg glute bridge: 3 x 8/leg
- Lateral lunges: 3 x 10/leg
- Wall sit: 3 x 35 sec
Day 10 – Full Body HIIT
- Jumping jacks: 45 sec
- Burpees: 10 reps
- Mountain climbers: 40 sec
- Jump squats: 10 reps
- High knees: 40 sec
Day 11 – Core & Flexibility
- Plank: 3 x 30 sec
- Bicycle crunch: 3 x 20
- Russian twist: 3 x 20
- Side plank: 2 x 20 sec/side
- Hip flexor stretch: 1 min/side
Day 12 – Upper Body
- Repeat Day 8
Day 13 – Lower Body
- Repeat Day 9
Day 14 – Rest & Recovery
Week 3: Power & Endurance
Day 15 – Upper Body Power
- Explosive push-ups: 3 x 8
- Pike push-ups: 3 x 10
- Dive bomber push-ups: 3 x 8
- Tricep dips: 4 x 15
- Superman pulse: 3 x 15
Day 16 – Lower Body Power
- Jump squats: 3 x 12
- Reverse lunge to knee drive: 3 x 10/leg
- Single-leg glute bridge: 3 x 10/leg
- Side lunge to hop: 3 x 8/leg
- Calf raise to jump: 3 x 12
Day 17 – Full Body HIIT
- High knees: 45 sec
- Burpees: 12 reps
- Mountain climbers: 45 sec
- Jumping lunges: 10/leg
- Plank jacks: 40 sec
Day 18 – Core & Flexibility
- Plank: 4 x 30 sec
- Leg raises: 3 x 12
- Russian twist: 3 x 24
- Spinal twist: 1 min/side
- Pigeon pose: 1 min/side
Day 19 – Upper Body
- Repeat Day 15
Day 20 – Lower Body
- Repeat Day 16
Day 21 – Rest & Recovery
Week 4: Peak Challenge
Day 22 – Upper Body Challenge
- Decline push-ups: 3 x 10
- Pike push-ups: 3 x 12
- Diamond push-ups: 3 x 8
- Tricep dips: 4 x 18
- Superman hold: 3 x 25 sec
Day 23 – Lower Body Challenge
- Pistol squat progression: 3 x 5/leg
- Jump squats: 3 x 15
- Bulgarian split squat (chair): 3 x 8/leg
- Wall sit: 3 x 45 sec
- Calf raises: 3 x 20
Day 24 – Full Body HIIT
- Burpees: 15 reps
- Jumping lunges: 12/leg
- Mountain climbers: 50 sec
- Jump squats: 15 reps
- Plank: 45 sec
Day 25 – Core & Flexibility
- Plank: 4 x 40 sec
- Bicycle crunch: 4 x 20
- Side plank: 2 x 30 sec/side
- Forward fold: 1 min
- Child’s pose: 1 min
Day 26 – Upper Body
- Repeat Day 22
Day 27 – Lower Body
- Repeat Day 23
Day 28 – Rest & Recovery
Day 29 – Full Body Burn
- Burpees: 20 reps
- Push-ups: 15 reps
- Squats: 20 reps
- Mountain climbers: 1 min
- Plank: 1 min
Day 30 – Flexibility & Reflection
- Full body stretch routine: 10 min
- Reflect on your progress and set new goals!
Tips for Success
- Warm up before every workout and cool down after.
- Focus on form, not speed or reps.
- Stay hydrated and eat balanced meals.
- Listen to your body—rest if needed.
- Track your progress and celebrate improvements!