Home Bodyweight Week
A general example week of short, equipment-free bodyweight sessions you can do at home, built from simple movements like squats, push-ups and planks.
Overview
Bodyweight training needs almost no kit, which makes it one of the easiest ways to train at home. A week is built from simple, scalable movements — squats, push-ups against a wall or the floor, hip hinges, planks — that each have easier and harder versions to suit where you are.
This is an illustrative example to adapt, not a fixed plan. Choose the variation of each movement that feels comfortable and repeatable, and change it whenever you need to.
A yoga mat is handy for floor work, but nothing here requires equipment. Start where you are and progress gently.
An example week
- 1Day 1 — an easy full-body bodyweight session moving through a few simple patterns.
- 2A rest or gentle-walk day.
- 3Day 2 — repeat a similar set of movements so they become familiar.
- 4Another easy day.
- 5Day 3 — a relaxed session, choosing whichever variations feel best that day.
- 6Weekend — rest and everyday activity.
What it includes
- Short bodyweight sessions using squats, push-ups, hinges and planks.
- Easier and harder versions of every movement.
- No equipment required — a mat is optional.
- Rest or easy-walk days between sessions.
A note on training information
Where it’s used
Sports this relates to:
Calisthenics
Bodyweight strength training — push-ups, pull-ups, dips and progressions you can do almost anywhere.
Fitness
Strength and general fitness training — the foundation that supports every other sport.
Functional Fitness
Varied, whole-body training built around everyday movement patterns like squatting, lifting and carrying.
Related training plans
Beginner Full-Body Week
A general example of a simple full-body week that spreads a push, a pull, a lower-body movement and some core evenly across three unhurried sessions.
Walk-to-Jog Plan
A gentle example of easing from walking into jogging by gradually mixing short, easy jogs into regular walks over several weeks.
Beginner Strength Week
A general example week for someone learning the basic strength movements, built around a few short, technique-focused sessions with plenty of rest.
Explore across the knowledge base
Follow the threads that connect Home Bodyweight Week to the rest of SocialSportHub.
Lifestyle
- At homeMovement you can do in your living room — from bodyweight strength to yoga — with little or no equipment.
- No equipmentActivities and workouts you can do with little or no gear, using mostly your own body.
- At the gymHow to make the most of a gym — strength machines, free weights, classes and cardio kit under one roof.
- 10 minutesTen focused minutes is enough for a quick, worthwhile session — a short run, a compact circuit or a mobility routine.
- 15 minutesShort, focused bursts of movement you can fit into a spare 15 minutes, with no long session required.
Training guides
- Bodyweight training basicsBodyweight training uses your own body as resistance, making it a simple and accessible way to build strength almost anywhere.
- How to build a weekly routineBuilding a weekly routine means loosely planning your training across the week so effort and rest are spread out in a way you can sustain.
- How to track progress simplyTracking progress simply means keeping a light, low-effort record of your training so you can see how far you have come.
- How to start strength trainingStarting strength training means gradually introducing resistance movements and learning good form before doing anything more demanding.
- How to warm upA short, gentle warm-up gradually raises your body temperature and prepares your muscles and joints for the activity ahead.
Training methods
- Interval TrainingInterval training alternates short bursts of harder effort with easier recovery periods, letting you accumulate more quality work than a single continuous push.
- High-Intensity Interval Training (HIIT)High-intensity interval training, or HIIT, packs short, hard efforts against brief recoveries into a compact session, making it a time-efficient way to train.
- Flexibility TrainingFlexibility training uses stretching to gradually improve how far your muscles and joints can comfortably lengthen and move.
- Mobility TrainingMobility training works on moving your joints actively through their full range, combining control and flexibility so movement feels free and easy.
- Strength TrainingStrength training uses resistance — bodyweight, bands or weights — to challenge your muscles so they gradually adapt and get stronger over time.