No gym? No problem. Build strength, burn fat, and stay fit with just your bodyweight. These workouts can be done anywhere, anytime.
Train movements, not muscles. Build strength you can actually use.
From wall push-ups to one-arm push-ups, there's always a next level.
Lower injury risk than heavy weights while still building strength.
30 minutes | 3 rounds | 45 sec work / 15 sec rest
45 sec | Keep weight in heels
45 sec | Modify on knees if needed
45 sec | Alternate legs
45 sec | Keep hips level
45 sec | Squeeze at the top
45 sec | Keep core tight
45 sec | Use chair or floor
45 sec | Skip jump if needed
25 minutes | 4 rounds | 12-15 reps each
20 minutes | 3 rounds | Max reps or time
15 minutes | 2 rounds | No rest between exercises
45 sec
20 each side
15 reps
20 each side
10 each side
30 sec each side
12 reps
10 each side
3 seconds down, 1 second up increases time under tension.
Hold at the bottom of squats and push-ups for 2 seconds.
Single leg squats and pistols are serious challenges.
Less rest between sets means more cardiovascular challenge.
Get comfortable workout gear for your at-home sessions. Every FISTPUMP purchase supports women's health charities.