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.
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.
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.
Tap the bottom arrow in the center of your screen.
Select ‘Add to Home Screen’.
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.
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.
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.
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.
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.
HIITStrong35is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.
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
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