The sweet spot is 4 times a week. Each session takes about 30 minutes or less. Start slow and build up gradually. Begin with basic exercises, focus on proper form, and increase intensity and weight progressively.

Quick Home Workout Routine
Fit exercise into your busy schedule.
Try it risk-free for only $74.95
-
Program Focus
Strength
-
Experience Level
Beginner, Intermediate, Advanced
-
Length of Workout
30 minutes
-
Times Per Week
4
-
Equipment Needed
Pull-Up Bar or Rings
-
Duration
3+ Months
Stay Consistent, See Results
Looking for a straightforward bodyweight-oriented strength training routine that doesn’t take too much time and not overly complicated? You’re not the only one! I designed this quick home workout routine to cater to those who prefer shorter but more frequent workout sessions.
- Exercise-specific warmups to save time
- Alternative band warmup for the shoulders
- Each workout day focuses on just 2 major exercises
- Pulling progressions
- Pushing progressions
- Legs progressions
- Core progressions
- Options to utilize the rings and dumbbells if you have them
- Handstand-oriented warm up for all levels that keeps it fun

Is This Program for You?
Yes! A bodyweight program needs progression exercises that cater to people of different levels. If it doesn’t, then it’s not going to ensure continuous strength gains, and it’s not going to last very long. I’ve included all the granular progressions so that the program caters and scales appropriately for everyone—from pure beginners to advanced trainees!
How to Purchase the Quick Home Workout Routine
When you purchase the program, you will receive a username and password and be able to access the program through this website.
With a one-time payment of only $74.95 US, you get lifetime access! And with a 100% money-back guarantee, you have nothing to lose. So why not give yourself this gift?
In This Workout You’ll Find
Easy-to-Follow Exercises
Every exercise in this quick home workout routine comes with a video for you to follow along with, focusing on just 2 major exercises per workout day. The goal of this routine is to help you get consistently stronger and build muscle for the entire body in the shortest amount of time.
Progressions to Build Strength
You get stronger by doing exercises that are difficult, and that stimulus creates a super-compensation response in your body that makes you stronger. That’s why there are over 50 progression exercises with a clear map for how to increase the intensity and keep you adequately challenged.
Support for Your Growth
I’m here to support your growth and make sure you’re getting the most out of the program. If you have a question or aren’t sure if your form is correct, I encourage you to leave a comment and post a “form-check” video of yourself on the program page.
Success Stories
-
I have been struggling with strength training for years. First time I have ever been able to find clear and easy plan forward was when I found out Antranik's blog. His focus on technic is incredible and thanks to that I was finally…
Kusnierewicz
I have been struggling with strength training for years. First time I have ever been able to find clear and easy plan forward was when I found out Antranik's blog. His focus on technic is incredible and thanks to that I was finally been able to get through years long back injury constantly coming back when doing pull ups. His quick and effective plan is pure gold. I'm right now after 7 months of this program and it work great!
Kusnierewicz
-
I am thrilled with this fitness program! It’s perfect for maintaining physical health with its quick and easy workouts. The long-term benefits are there as well since I’ve noticed gains too. Highly recommended for anyone looking to enhance their fitness journey!
Boris
-
I have been struggling with strength training for years. First time I have ever been able to find clear and easy plan forward was when I found out Antranik's blog. His focus on technic is incredible and thanks to that I was finally…
Kusnierewicz
I have been struggling with strength training for years. First time I have ever been able to find clear and easy plan forward was when I found out Antranik's blog. His focus on technic is incredible and thanks to that I was finally been able to get through years long back injury constantly coming back when doing pull ups. His quick and effective plan is pure gold. I'm right now after 7 months of this program and it work great!
Kusnierewicz
-
I am thrilled with this fitness program! It’s perfect for maintaining physical health with its quick and easy workouts. The long-term benefits are there as well since I’ve noticed gains too. Highly recommended for anyone looking to enhance their fitness journey!
Boris
-
I have been struggling with strength training for years. First time I have ever been able to find clear and easy plan forward was when I found out Antranik's blog. His focus on technic is incredible and thanks to that I was finally…
Kusnierewicz
I have been struggling with strength training for years. First time I have ever been able to find clear and easy plan forward was when I found out Antranik's blog. His focus on technic is incredible and thanks to that I was finally been able to get through years long back injury constantly coming back when doing pull ups. His quick and effective plan is pure gold. I'm right now after 7 months of this program and it work great!
Kusnierewicz
-
I am thrilled with this fitness program! It’s perfect for maintaining physical health with its quick and easy workouts. The long-term benefits are there as well since I’ve noticed gains too. Highly recommended for anyone looking to enhance their fitness journey!
Boris
-
I have been struggling with strength training for years. First time I have ever been able to find clear and easy plan forward was when I found out Antranik's blog. His focus on technic is incredible and thanks to that I was finally…
Kusnierewicz
I have been struggling with strength training for years. First time I have ever been able to find clear and easy plan forward was when I found out Antranik's blog. His focus on technic is incredible and thanks to that I was finally been able to get through years long back injury constantly coming back when doing pull ups. His quick and effective plan is pure gold. I'm right now after 7 months of this program and it work great!
Kusnierewicz
-
I am thrilled with this fitness program! It’s perfect for maintaining physical health with its quick and easy workouts. The long-term benefits are there as well since I’ve noticed gains too. Highly recommended for anyone looking to enhance their fitness journey!
Boris
-
I have been struggling with strength training for years. First time I have ever been able to find clear and easy plan forward was when I found out Antranik's blog. His focus on technic is incredible and thanks to that I was finally…
Kusnierewicz
I have been struggling with strength training for years. First time I have ever been able to find clear and easy plan forward was when I found out Antranik's blog. His focus on technic is incredible and thanks to that I was finally been able to get through years long back injury constantly coming back when doing pull ups. His quick and effective plan is pure gold. I'm right now after 7 months of this program and it work great!
Kusnierewicz
-
I am thrilled with this fitness program! It’s perfect for maintaining physical health with its quick and easy workouts. The long-term benefits are there as well since I’ve noticed gains too. Highly recommended for anyone looking to enhance their fitness journey!
Boris
-
I have been struggling with strength training for years. First time I have ever been able to find clear and easy plan forward was when I found out Antranik's blog. His focus on technic is incredible and thanks to that I was finally…
Kusnierewicz
I have been struggling with strength training for years. First time I have ever been able to find clear and easy plan forward was when I found out Antranik's blog. His focus on technic is incredible and thanks to that I was finally been able to get through years long back injury constantly coming back when doing pull ups. His quick and effective plan is pure gold. I'm right now after 7 months of this program and it work great!
Kusnierewicz
-
I am thrilled with this fitness program! It’s perfect for maintaining physical health with its quick and easy workouts. The long-term benefits are there as well since I’ve noticed gains too. Highly recommended for anyone looking to enhance their fitness journey!
Boris
-
I have been struggling with strength training for years. First time I have ever been able to find clear and easy plan forward was when I found out Antranik's blog. His focus on technic is incredible and thanks to that I was finally…
Kusnierewicz
I have been struggling with strength training for years. First time I have ever been able to find clear and easy plan forward was when I found out Antranik's blog. His focus on technic is incredible and thanks to that I was finally been able to get through years long back injury constantly coming back when doing pull ups. His quick and effective plan is pure gold. I'm right now after 7 months of this program and it work great!
Kusnierewicz
-
I am thrilled with this fitness program! It’s perfect for maintaining physical health with its quick and easy workouts. The long-term benefits are there as well since I’ve noticed gains too. Highly recommended for anyone looking to enhance their fitness journey!
Boris

Meet Your Feel-Good Coach
Hi! I’m Antranik Kizirian. I’m dedicated to helping you find a fitness routine that makes sense for you and enhances your physical independence. You’re more powerful than you realize, and I’m here to help you discover how to harness that power.
With my background in medicine, a passion for helping others, and extensive experience as a fitness trainer, I craft wellness and bodyweight training programs for those who want to integrate mindful movement into their daily lives.
Check Out My Equipment Recommendations
While the program is highly bodyweight-exercise oriented, there is no way around getting your pulling exercises without some sort of place to hang from.
So I recommend using a pullup bar or a pair of rings for a well-rounded routine.
- Rings or Pull-Up Bar
- Flat Resistance Bands (Optional)
Benefits of Strength Training
Strength training offers a multitude of benefits that enhance your daily life, including boosting your health and your confidence.

Build Muscle Mass
Regular resistance training improves muscle strength, allowing you to lift heavier weights and perform daily tasks more effectively. It also helps prevent injury and improve your overall quality of life with improved posture.

Improve Heart Health
Regular strength training supports healthy blood flow and cardiovascular function. This can increase your body’s ability to burn fat, both during and after workouts.

Boost Your Confidence
Seeing improvements in strength and muscle tone can lead to a better body image and increased self-confidence. Strength training can also have mental health benefits like improved attention, memory, and learning abilities.
Frequently Asked Questions
Yes! The standard recommendation works well, but if hypertrophy (gaining muscle mass) is your goal, then there are provided modifications for that as well.
I can also work with you directly to create a personalized program if you find that you want to work beyond what’s offered in this program.
Not necessarily. Effective strength training can be performed with various weights and resistance levels. The key is to challenge your muscles through progressive overload.
A huge issue with most bodyweight fitness programs is that they are full of superfluous exercises. These are often too easy with no way to make them harder, so they focus on doing lots of reps. While that may be good for cardio or endurance, it is not the best way to get stronger or improve your physique. You cannot get stronger by simply doing more of something that is not challenging enough for you.
Ready to Get Stronger With Minimal Time Spent?
Easily add mindful movement to your everyday life.
You’ll get lifetime access to the program with just a one-time payment of only $74.95 USD.
I also offer a 100% risk-free money-back guarantee.

Discover Your Path
Not sure if the Quick Home Workout Routine is for you? Get personalized recommendations to find your ideal program.

Gymnastic Rings
Strength
Full Body
Mobility
3-4x Per Week
Shoulders + Upper Back

Bundle & Save
Explore my program bundles to take your fitness routines to the next level. There are bundles that focus on strength, flexibility, and a combination of the two!
