Build strength and burn fat at home with this full body BODYWEIGHT WORKOUT PLAN! 30 minutes a day, 5 days a week, 100% free. From no equipment strength workouts to intense bodyweight HIIT, this 2-Week Workout plan is perfect for staying active anytime, anywhere.
Welcome to Zero30: a 2-week, bodyweight workout plan with new workout videos DAILY — ZERO equipment needed, 30 minutes a day.
These two programs are different from our other free workout challenges because they include 10 daily workout videos (a new workout video each day) that were cohesively filmed as one complete program.
I’m bringing you my best bodyweight strength training exercises and heart pumping HIIT cardio intervals, and sweating with you through every rep, providing motivation and modifications along the way. Each video includes a dedicated workout warm up and cool down as well.
This program is designed to build strength and burn fat using ZERO equipment, so you can do it anywhere, anytime.
NONE! Just your bodyweight. I use this large yoga mat for training at home (use discount code: NourishMoveLove) but it’s totally optional.
30 minutes a day, 5 days a week.
This bodyweight routine includes two rest days each week. You get to choose which days are your rest days. I suggest resting after day two or three (Tuesday or Wednesday) and then again after day five. OR save both rest days for the weekend, and take Saturday and Sunday off. You can always take more rest days as needed, or scale back to 3-4 days a week. If choosing 3-4 workouts I suggest:
Intermediate to advanced, with modifications offered for all fitness levels in the daily workout videos.
FREE! No sign up needed, this is a FREE Bodyweight Workout Plan that can be modified for all levels.
While strength training with weights is the most obvious way to build muscle, you can build strength using just bodyweight exercises (International Sports Sciences Association). Especially if you’re a beginner or looking for a way to stay active while traveling, bodyweight workouts are a great option.
This is an intense, high intensity plan, but you can make it work for all fitness levels by taking modifications (subbing air squats for squat jumps, reducing range of motion, taking knee push-ups versus regular push-ups) as needed. We also noted alternative workouts for pregnancy as needed in the blog post above.
It all depends on your personal fitness level, goals and what is accessible. This can look like adding 1-2 bodyweight workouts a week to your schedule, or completing an entire bodyweight training program, like this one.
The most effective bodyweight circuits get your heart rate up while also building strength. Some of my favorite exercises to include are squats, push-ups and planks, because they work multiple muscle groups at once. You can also make bodyweight workouts more challenging by playing with tempo, pauses and holds and taking advanced variations of each exercise.
This post includes affiliate links. I do make a small commission for products purchased using these links (at no additional cost to you). Thank you for supporting Nourish Move Love, making the content you see on this blog possible.