3 Day At Home Bodyweight Workout

3-Day At-Home Bodyweight Circuit Workout – No Equipment Needed

Take your fitness anywhere with this 3 day, no equipment bodyweight circuit programme. Designed for all levels, it’s simple to follow but challenging enough to help you build strength, endurance, and mobility from the comfort of your own home.

Each workout features 10 exercises in a circuit format:

• 45 seconds of active work
• 15 seconds of rest

This flexible structure allows you to adjust the intensity to match your fitness level. Simply increase active time or decrease rest to push yourself harder, or take longer rests if you’re just getting started. You can even repeat the circuit multiple times to make the workout more challenging as you progress.

The plan comes with clear, step-by-step instructions for completing each session and includes links to video demonstrations so you’ll always know how to perform each exercise safely and effectively.

Perfect for busy schedules, small spaces, or anyone looking to stay fit without a gym, this programme makes it easy to get a full-body workout anytime, anywhere.

This download comes as an excel file.