Runnable workout · FPW original
25-minute no-equipment home workout
Bodyweight only. Enough space to lie down is the whole requirement. Runs in a living room, hotel room, or office.
The session
Open it, follow it, record it
The order moves from larger patterns to smaller stability work. Rest as listed, and use the substitution any time a movement does not feel right today.
Warm-up
About 3 minutes
- March in place60 seconds
- Hip hinge reach8 reps
- Bodyweight squat8 easy reps
- Step touch30 seconds
Main workout
About 19 minutes
| Exercise | Sets | Reps | Rest | Substitution |
|---|---|---|---|---|
| Bodyweight squat | 3 | 10-15 | 45 sec | Sit-to-stand |
| Push-up | 3 | 6-12 | 60 sec | Incline push-up |
| Doorway towel row | 3 | 8-12 | 60 sec | Band row |
| Hip bridge | 3 | 12-15 | 45 sec | Glute squeeze hold |
| Reverse lunge | 2 | 8-10 / side | 60 sec | Supported split squat |
| Plank | 3 | 20-40 sec | 45 sec | Incline plank |
01Bodyweight squat3 × 10-15
Reach the hips down while keeping the feet steady.
- Work
- 3 × 10-15
- Rest
- 45 sec
- Swap
- Sit-to-stand
02Push-up3 × 6-12
Move shoulders, hips, and knees as one line.
- Work
- 3 × 6-12
- Rest
- 60 sec
- Swap
- Incline push-up
03Doorway towel row3 × 8-12
Use only a secure support that cannot move or fail.
- Work
- 3 × 8-12
- Rest
- 60 sec
- Swap
- Band row
04Hip bridge3 × 12-15
Press through the heels and squeeze at the top without arching.
- Work
- 3 × 12-15
- Rest
- 45 sec
- Swap
- Glute squeeze hold
05Reverse lunge2 × 8-10 / side
Step back under control and keep the front heel heavy.
- Work
- 2 × 8-10 / side
- Rest
- 60 sec
- Swap
- Supported split squat
06Plank3 × 20-40 sec
Squeeze the legs and midsection so the hips stay level.
- Work
- 3 × 20-40 sec
- Rest
- 45 sec
- Swap
- Incline plank
Finish and record
2-3 minutes
- Easy walk or march2 minutes
- Record what you didUse the FPW tracker
- Write one noteWhich movement felt strongest
Equipment for this session
Shop by requirement, not by decoration
As an Amazon Associate, FPW may earn from qualifying purchases.
The one purchase that makes floor work comfortable on hard flooring.
Shop exercise matsReplaces the towel row with a safer, adjustable pull as a first upgrade.
Shop resistance bandsA renter-friendly upgrade path for pulling strength.
Shop doorway pull-up barsSearch links are used where FPW has not verified one exact model and seller. Check dimensions, capacity, size, seller, and current price before buying.
Four-week progression
Change one thing at a time
Choose the version of each movement you can finish with steady form.
Add one repetition per set, or five seconds to the plank.
Same numbers, slower lowering phases. This is progression without equipment.
Add one set to two movements, or add a band and open the beginner dumbbell path.
Method and sources
Why this session is built this way
Bodyweight training covers every major muscle group when it includes a squat, a push, a pull, a hinge, single-leg work, and midline control. The towel row is the honest weak point of no-equipment training, which is why the page lists a band as the first upgrade. CDC guidance counts this style of session as muscle-strengthening activity when the muscles work to fatigue.
Workout version 1.0 · published August 2, 2026
More runnable workouts
Same format, different day
The 30-minute standard session with one pair of dumbbells.
Open the dumbbell workout20 minutes and two sets per movement for a first month.
Open the beginner workoutJoint-friendly training with supported options for every movement.
Open the low-impact workout