Examples of Bodyweight Workout Plans: 3 Effective Examples You Can Actually Stick To

Let’s start with what you came for: actual examples of bodyweight workout plans you can copy, save, and use this week. No equipment, no gym, no nonsense.

These three plans are organized around common situations:

• You want to get fitter overall and burn some fat.
• You want to build strength and muscle with just your bodyweight.
• You’re busy and need short, effective workouts.

Each plan includes clear structure, sample weeks, and simple ways to make things easier or harder.

Example #1: 4-Week Full-Body Plan for Fat Loss and General Fitness

This first plan is the best example of a simple, do-anywhere routine that hits your whole body and gets your heart rate up. Think of it as your “default” plan if you’re not sure where to start.

How this bodyweight plan is structured

You’ll train three days per week (for example: Monday, Wednesday, Friday). Each day uses the same core moves with slightly different work times as you progress.

A single workout looks like this:

• Warm-up
• 6-exercise circuit
• Short cooldown

You’ll move from one exercise to the next with short rests. That keeps the intensity up, which helps with calorie burn and cardiovascular health. The CDC recommends at least 150 minutes of moderate-intensity activity per week; this plan gets you there when you include warm-ups, cooldowns, and daily movement.

The core 6-exercise circuit

Here’s the circuit you’ll repeat:

• Squat (or chair squat)
• Incline pushup (hands on counter, table, or wall)
• Reverse lunge (alternating legs)
• Glute bridge (on the floor)
• Dead bug (core stability)
• Fast march in place or low-impact jumping jacks

That’s one of the best examples of a beginner-friendly bodyweight workout: it trains legs, chest, back, glutes, and core, while gently challenging your heart and lungs.

Week-by-week progression (4 weeks)

Week 1 – Learn the moves

• Work: 30 seconds per exercise
• Rest: 30–40 seconds between exercises
• Rounds: 2 rounds total

Week 2 – Build consistency

• Work: 35 seconds
• Rest: 25–30 seconds
• Rounds: 2–3 rounds

Week 3 – Push a little harder

• Work: 40 seconds
• Rest: 20–25 seconds
• Rounds: 3 rounds

Week 4 – Strong finish

• Work: 45 seconds
• Rest: 15–20 seconds
• Rounds: 3–4 rounds (aim for 3, try 4 if you feel good)

If you want a concrete example of how this feels: in Week 1, a full workout might only take 18–20 minutes. By Week 4, you’ll be closer to 30 minutes and noticeably fitter.

How to adjust this plan

This is where examples of bodyweight workout plans become real-life friendly:

• If you’re a beginner: Use a chair for squats, hold onto a wall for balance on lunges, and start with wall pushups.
• If you’re more advanced: Add a pause at the bottom of squats and lunges, switch to regular floor pushups, and turn the fast march into high-knee runs.
• If your joints complain: Keep everything low-impact. March in place instead of jumping. Shorten your range of motion on squats and lunges.

For safety basics and signs you’re overdoing it, the Mayo Clinic has a solid overview of exercise guidelines.

Example #2: Strength and Muscle-Focused Bodyweight Plan (Upper/Lower Split)

If you’re looking for examples of bodyweight workout plans: 3 effective examples that go beyond “just get sweaty,” this is the one that focuses on strength and muscle building.

You’ll train four days per week:

• Upper body: Monday & Thursday
• Lower body + core: Tuesday & Friday

This split gives your muscles time to recover while still training frequently enough to build strength. Research published through the National Institutes of Health suggests that working each major muscle group about twice per week can be very effective for strength and hypertrophy.

Upper Body Days (Push, Pull, and Core)

Here’s one example of an upper-body-focused bodyweight workout:

Warm-up: 3–5 minutes of arm circles, shoulder rolls, wall slides, and easy marching.

Then perform 3–4 rounds of:

• Pushups (hands elevated if needed)
• Inverted row under a sturdy table or using a rail (or band row if you own a band)
• Pike pushup (hips up, targeting shoulders)
• Triceps bench dip using a chair or low table
• Side plank (both sides)

You can think of this as a circuit, or you can do straight sets (all sets of one move before moving on). Either way, aim for 8–15 reps per exercise, resting 45–75 seconds between efforts.

Lower Body + Core Days

Here’s a real example of a lower-body bodyweight workout that pairs well with the upper days:

Warm-up: 3–5 minutes of easy squats, leg swings, and hip circles.

Then perform 3–4 rounds of:

• Split squat (rear foot on floor; add an elevated rear foot later if you’re advanced)
• Hip hinge good morning (hands on hips, push hips back, slight knee bend)
• Single-leg glute bridge
• Calf raises (on a step if available)
• Plank (front plank) and dead bug

Again, aim for 8–15 reps per exercise (or 20–40 seconds for planks), resting 45–75 seconds.

Weekly structure example

Here’s how a week might look using this example of a bodyweight workout plan:

• Monday: Upper body
• Tuesday: Lower body + core
• Wednesday: Rest or light walking
• Thursday: Upper body
• Friday: Lower body + core
• Saturday: Optional easy cardio (walk, bike, hike)
• Sunday: Rest

This is one of the best examples of a bodyweight workout plan for people who want that “gym-style” structure without equipment.

How to progress this strength-focused plan

To keep getting stronger, try one of these progression methods every week or two:

• Add 1–2 reps to each set until you hit about 15–20 reps, then make the movement harder.
• Make the exercise more challenging: for example, go from incline pushups to floor pushups, or from regular squats to tempo squats (3 seconds down, 1 second up).
• Add another round (for example, move from 3 rounds to 4) once all sets feel solid.

Here are a few concrete progressions:

• Pushup ladder: wall pushup → incline pushup → floor pushup → decline pushup.
• Squat ladder: box squat → regular squat → tempo squat → jump squat (if your joints tolerate impact).

These real examples show how one basic bodyweight plan can grow with you for months, not just weeks.

Example #3: 15-Minute “Busy Day” Bodyweight Plan (No Excuses Version)

If you’re thinking, “I barely have time to eat lunch, let alone work out,” this example of a bodyweight workout plan is designed for you. It’s short, intense, and flexible.

You’ll train 3–5 days per week, but the workouts are only about 15 minutes each. This style lines up with current trends in 2024–2025, where short, high-intensity or moderate-intensity interval-style bodyweight sessions are popular for people working from home or juggling family and work.

The 15-minute structure

Each workout follows a simple pattern:

• 3-minute warm-up
• 10-minute “every minute on the minute” (EMOM) or “as many rounds as possible” (AMRAP)
• 2-minute cooldown

Here’s one of the best examples of a 15-minute EMOM workout:

Set a 10-minute timer. At the start of each minute, do:

• 8–12 squats
• 6–10 pushups
• 8–12 alternating reverse lunges

Rest for the remainder of the minute. At the top of the next minute, repeat. Continue for 10 total minutes.

That’s it. If you choose reps that challenge you but still leave a few reps “in the tank,” you’ll finish feeling worked, not wrecked.

Alternate 15-minute AMRAP day

To keep things interesting, use this second example of a quick bodyweight workout on alternate days:

Set a 10-minute timer and cycle through:

• 10 glute bridges
• 10 dead bugs (5 per side)
• 10 incline pushups
• 20 seconds of fast march or jog in place

Repeat the circuit as many times as you can in 10 minutes with good form. Count how many rounds you complete and try to beat that number next time.

How to rotate these short workouts

Here’s how a week might look using these examples of bodyweight workout plans: 3 effective examples in rotation:

• Monday: 15-minute EMOM (squats/pushups/lunges)
• Tuesday: Rest or walk
• Wednesday: 15-minute AMRAP (glutes/core/cardio)
• Thursday: Rest or light stretching
• Friday: Repeat EMOM or AMRAP, alternating each week
• Weekend: Optional extra 15-minute session if you feel good

This style fits beautifully alongside walking, cycling, or other movement. Even short sessions like these contribute to the weekly activity targets recommended by organizations like the CDC.

How to Choose Between These 3 Examples of Bodyweight Workout Plans

You’ve now seen three real examples of bodyweight workout plans: 3 effective examples with different structures. Here’s how to decide which one to start with.

Pick the plan that best matches:

• Your current fitness level

  • New or returning after a long break? Start with the 4-week full-body plan.
  • Comfortable with basic exercises and want strength? Go for the upper/lower split.
  • Busy schedule, low motivation? Use the 15-minute plan.

• Your main goal

  • General fitness and fat loss: Plan #1 or Plan #3.
  • Strength and muscle: Plan #2.

• Your personality

  • Like routine and repetition? Plan #1 is simple and consistent.
  • Like variety and a “training” feel? Plan #2.
    • Like short challenges and timers? Plan #3.

The best examples of bodyweight workout plans are the ones you can repeat week after week. Consistency beats perfection every time.

Practical Tips to Make Any Bodyweight Workout Plan Work for You

No matter which example of a bodyweight workout plan you choose, a few simple habits will make a big difference.

1. Warm up like you mean it

You don’t need anything fancy. Two to five minutes is enough:

• March in place
• Easy squats
• Arm circles
• Hip circles

Your joints will feel better, and your performance will improve.

2. Use a “talk test” for intensity

You don’t need gadgets to judge intensity. The talk test, recommended by sources like the CDC and Harvard Health, works well:

• If you can talk but not sing, you’re in a moderate zone.
• If you can only get out a few words at a time, you’re in a vigorous zone.

Most of your work in these examples of bodyweight workout plans should feel moderately hard, with short bursts that feel harder.

3. Respect recovery

Soreness is normal, pain is not. If something feels sharp, unstable, or “wrong,” stop that movement and modify. When in doubt, consult a healthcare provider. The NIH has helpful information on recognizing and managing sports-related aches and pains.

4. Track something simple

You don’t need a spreadsheet. Just pick one thing to track:

• Rounds completed in 10 minutes
• Reps per set on pushups or squats
• How many workouts you complete per week

That small bit of data turns these examples of bodyweight workout plans into a personal progress story.

FAQ: Common Questions About Examples of Bodyweight Workout Plans

What are some good examples of beginner-friendly bodyweight workouts?

Good beginner examples include: chair squats, wall or incline pushups, glute bridges, dead bugs, and marching in place. Combine 4–6 of these in a simple circuit, work for 20–30 seconds per move, rest 30–40 seconds, and repeat for 2–3 rounds. The 4-week full-body plan above is a clear example of a workout built around those basics.

How many days per week should I follow a bodyweight plan?

Most people do well with 3–4 days per week. In the three examples of bodyweight workout plans above, you’ll see options for 3 days (full-body), 4 days (upper/lower split), and 3–5 short days (15-minute plan). Pick the one that fits your schedule and energy.

Can I build real strength with just bodyweight exercises?

Yes. Especially if you’re new to training or coming back after time off, bodyweight movements are enough to build noticeable strength and muscle. The key is progression: move from easier versions (like wall pushups) to harder ones (like floor or decline pushups), and gradually increase reps, sets, or time under tension.

Which example of a bodyweight workout plan is best for fat loss?

For fat loss, the best example is the one you can stick to consistently. That said, the 4-week full-body circuit and the 15-minute EMOM/AMRAP plan are especially helpful because they keep your heart rate up and burn more calories in less time. Pair either plan with a reasonable eating pattern and daily movement like walking.

Do I need to change these plans if I’m over 50?

You may not need to change much, but it’s smart to:

• Emphasize longer warm-ups.
• Start with lower-impact options (no jumping at first).
• Use supports for balance (like holding a counter during lunges).

Many people over 50 do extremely well with examples of bodyweight workout plans like the full-body circuit, as long as they progress gradually and listen to their joints. If you have medical conditions, check with your doctor before starting.

If you’ve made it this far, you now have three clear, real-world examples of bodyweight workout plans: 3 effective examples that don’t require a gym, a trainer, or a perfect schedule. Pick one, start this week, and let it be a starting point—not a test you have to pass. Your consistency will matter far more than getting everything “just right” on day one.