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Zero30: Bodyweight Workout Plan (FREE)

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.

Woman performing a punch in this full body bodyweight HIIT workout at home.


Download Your FREE Workout Plan Here

Download the 2-Week Bodyweight Workout Plan PDF so you can easily access your daily workouts.
Download Plan

Welcome to Zero30: a 2-week, bodyweight workout plan with new workout videos DAILY — ZERO equipment needed, 30 minutes a day.

This free 2-week workout plan is modeled after our popular dumbbell SplitStrong35 and HIITStrong35 programs — our most popular workout plans to date.

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.

Free 2-Week Bodyweight Workout Plan At Home, no equipment needed

Bodyweight Workout Program Details

1. Gym Equipment Needed:

NONE! Just your bodyweight. I use this large yoga mat for training at home (use discount code: NourishMoveLove) but it’s totally optional.

2. Time Requirement: 

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:

  • One Leg Workout
  • One Arm Workout
  • One-Two Full Body Workouts

3. Fitness Level:

Intermediate to advanced, with modifications offered for all fitness levels in the daily workout videos.

Click here if you’re looking for a full body workout plan for beginners.

4. Cost:

FREE! No sign up needed, this is a FREE Bodyweight Workout Plan that can be modified for all levels.

This Bodyweight Workout Routine is for Anyone Looking to:

  • Burn calories and build muscle at home, using just your bodyweight
  • Improve athletic and cardio performance
  • Establish a solid weekly workout routine at home for weight loss
  • Workout 30 minutes a day
workout plan faqs

Program FAQs

Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
Get Some Answers
Bodyweight Workout Plan PDF calendar graphic with 10 days of workouts displayed

How To Download and Use This Bodyweight Workout Plan

  1. CLICK HERE to Download the Bodyweight Workout Plan PDF with Clickable Links To Your Daily Workouts, or bookmark this webpage for reference as weekly workouts are outlined below.
  2. Save this workout calendar to your mobile device home screen for easy access.
    1. Open this workout calendar pdf in the safari browser on your phone.
    2. Tap the bottom arrow in the center of your screen.
    3. Select ‘Add to Home Screen’.
  3. Hover over and then click on the bold text on the calendar each day to access the full-length workout video. Or scroll down to find the daily workouts linked below.
  4. You can also access all of these home workout videos on YouTube via this YouTube Playlist: Zero30 Bodyweight Workout Program.
  5. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.
A bodyweight full body strength workout with no equipment. Woman performing a bodyweight reverse lunge.

Find This Workout Plan On YouTube

youtube icon YouTube Playlist

Bodyweight Workout Plan: WEEK 1

Bodyweight Workout Plan: WEEK 2 calendar graphic with days 1-5 displayed

Day 1: 30-Minute Bodyweight Workout: Full Body Strength (Zero30, Day 1)

  • YouTube Link: Full Body Strength
  • Pregnancy Modifications: Add an incline to all planks and push ups and take low impact options as needed.

Day 2: 30-Minute HIIT Bodyweight Arm Workout (Zero30, Day 2)

  • YouTube Link: HIIT Arms
  • Pregnancy Modifications: Add an incline to all planks and push ups and take low impact options as needed. Sub bodyweight back rows for prone rear back flys.

Day 3: 30-Minute Bodyweight Leg Workout (Zero30, Day 3)

  • YouTube Link: Lower Body Strength Workout
  • Pregnancy Modifications: Take low impact options as needed. Option to make all glute bridges hip thrusts by placing your upper back on a bench. And if lunges are uncomfortable you can always substitute squats.

Day 4: 30-Minute Intense Yoga Workout (Zero30, Day 4)

Day 5: 30-Minute Bodyweight HIIT Workout (Zero30, Day 5)

  • YouTube Link: Full Body Burnout
  • Pregnancy Modifications: Move at your pace and add an incline to all plank/core exercises.

Bodyweight Workout Plan: WEEK 2

Bodyweight Workout Plan: WEEK 2 calendar graphic with days 6-10 displayed

Day 6: 30-Minute HIIT Leg Workout (Zero30, Day 6)

  • YouTube Link: Lower Body Burnout
  • Pregnancy Modifications: Take it at your pace and if lunges don’t feel good, sub squats.

Day 7: 30-Minute Arms and Abs (Zero30, Day 7)

  • YouTube Link: Arms and Abs
  • Pregnancy Modifications: This workout does include A LOT of core engagement so we suggest substituting these 8 Pregnancy Core Exercises as needed for the core work.

Day 8: 30-Minute Yoga Sculpt (Zero30, Day 8)

Day 9: 30-Minute Cardio and Core (Zero30, Day 9)

Day 10: 30-Minute Intense Full Body HIIT (Zero30, Day 10)

zero30 bodyweight workout plan cover image showing Lindsey in 3 different bodyweight exercise positions

Wondering Which Workout Program To Do Next?

  1. SplitStrong35 is a strength-focused split training workout plan. SplitStrong is designed to build a solid base of foundational strength. We recommend completing our SplitStrong strength training program x 2-3 times before moving on to HIITStrong.
  2. HIITStrong35 is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.

Bodyweight Workout Plan FAQs

Can you build muscle mass with bodyweight exercises?

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.

Can I do this plan if I’m a beginner/pregnant/postpartum?

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.

How many days a week should I do bodyweight training?

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.

What is the most effective bodyweight workout?

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.

Pin this Free Bodyweight Home Workout Program

Bodyweight Workout Plan pin for pinterest

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