Home workout with no equipment: where to start
A simple three-sessions-a-week structure using body weight, and how to progress without weights.
The movements that matter
Squat, push (incline or floor push-ups), pull (band or towel row), hip hinge and one core exercise such as the plank cover the whole body in 30 to 40 minutes.
How to progress without weights
Add repetitions up to the top of the range, then slow the lowering phase (3 seconds) or move to a harder variation. Logging your sets makes progress visible.
Technique first
If something hurts sharply, stop. In PocketFit you can mark the sore area and the plan leaves out exercises that load it; for persistent pain, talk to a health professional.
General wellness and fitness content, for adults aged 18 and over. It does not replace doctors or dietitians.
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