You do not need equipment to get stronger. These ten exercises cover the whole body and can be done in a small space. Each one has an easier and a harder version, so you can start where you are and progress for months. Use them in any of the interval formats on this site.
Lower body
1. Squat
Feet about shoulder-width apart. Sit your hips back and down as if onto a chair, keeping your chest up and your heels on the floor. Stand back up by pushing through your whole foot.
- Easier: sit down onto a real chair and stand up.
- Harder: pause for 2 seconds at the bottom, or add a jump.
2. Reverse lunge
Step one foot back and lower until both knees are bent, then push back to standing. Keep your front knee roughly in line with your toes.
- Easier: hold a wall or chair for balance, and do not go as low.
- Harder: step back onto a cushion, or do walking lunges.
3. Glute bridge
Lie on your back, knees bent, feet flat. Squeeze your glutes and lift your hips until your body forms a line from shoulders to knees. Lower slowly.
- Easier: smaller range, shorter hold.
- Harder: single-leg bridge.
4. Step-up
Step onto a sturdy step or bottom stair with your whole foot, stand tall, step down. Alternate legs or do all reps on one side.
- Easier: a lower step, hand on the rail.
- Harder: a higher step, slower lowering.
Upper body
5. Push-up
Hands slightly wider than shoulders, body in a straight line. Lower your chest towards the floor with elbows at about 45 degrees from your body, then push back up.
- Easier: hands on a wall, table or kitchen counter — the higher the easier.
- Harder: full push-ups from the floor, then slower lowering.
6. Table or towel row
Pulling movements balance out push-ups. Lie under a sturdy table, grab the edge, and pull your chest up towards it with your body straight. Alternatively, loop a towel around a closed, solid door handle and lean back to pull yourself in.
- Easier: bend your knees, or stand more upright.
- Harder: straighten your legs, or pause at the top.
Make sure the table or door can safely take your weight before you try this.
7. Pike shoulder press
From a push-up position, walk your feet in so your hips are high, making an upside-down V. Bend your elbows to lower the top of your head towards the floor, then push back up.
- Easier: hands on a bench, or simply hold the position.
- Harder: feet on a step.
Core
8. Plank
Forearms on the floor, elbows under shoulders, body in a straight line. Squeeze your glutes and brace your stomach as if about to be poked. Breathe normally.
- Easier: knees on the floor.
- Harder: lift one foot or one arm.
9. Dead bug
Lie on your back with arms pointing to the ceiling and knees bent at 90 degrees above your hips. Slowly lower one arm and the opposite leg towards the floor while keeping your lower back pressed down. Return and switch.
- Easier: move only the legs.
- Harder: move more slowly, legs straighter.
Cardio
10. High-knee march or jumping jacks
March in place driving your knees up, or do jumping jacks. These raise your heart rate between strength exercises.
- Easier: step-jacks (step one foot out at a time, no jump).
- Harder: fast high-knee run on the spot.
Putting them together
A balanced beginner circuit picks one from each group: squat, push-up, glute bridge, row, plank, march. Run it on the 30/30 timer for 12 rounds (twice through). Or follow the 4-week plan, which uses five of these.
Form first
- Move slowly enough that you control both the up and the down.
- Stop a set when your form breaks, even if the timer is still running.
- Pain in a joint (sharp, pinching, or getting worse) means stop that exercise. Muscle burning is normal; joint pain is not.