# Home workout, no equipment

URL: https://gocutline.com/workouts/home-no-equipment/

Home workout, no equipment is a 30-minute workout for all levels level with nothing: Push-ups (knees if needed) (10–15), Bodyweight squat (20), Reverse lunge (10 per leg), Pike push-up (8).

| | |
|---|---|
| Time | 30 minutes |
| Level | All levels |
| Equipment | Nothing |

## The workout
| Exercise | Sets × reps | Rest |
|---|---|---|
| Push-ups (knees if needed) | 10–15 | – |
| Bodyweight squat | 20 | – |
| Reverse lunge | 10 per leg | – |
| Pike push-up | 8 | – |
| Glute bridge | 15 | – |
| Plank | 40 s | 60–90 s, then repeat: 4 rounds |

## How to do it well
- Do the moves back to back as one round. Rest at the end of the round.
- Too easy? Slow every rep down to 3 seconds on the way down.

## Make it a block
A workout you planned is a workout you do. [Add it to your week in Cutline](https://app.gocutline.com/?lib=workouts/home-no-equipment): the exercises go into the block, ticked off when you are done.

*Start lighter than you think, and stop if something hurts. This is general training information, not medical advice.*

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Cutline: Cutline is a weekly calendar and planner that turns time blocks into XP, levels and streaks. You plan your week in blocks, tick each one off when it is done, and see your progress on a social feed (the Floor) and a weekly leaderboard (the Arena). Planning and budgeting are free; paid plans add a badge, posting, messaging, shared calendars and lower selling fees, from $9 a month. Pro is free to try for 7 days.
Facts: https://gocutline.com/facts/ · Updated 2026-11-06