My minimum recommendation is 3 times a week. The sweet spot is 4 to 5 times a week, depending on your personal rate of recovery. 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.
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Program Focus
Strength
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Experience Level
Beginner, Intermediate, Advanced
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Length of Workout
30 minutes
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Times Per Week
4
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Equipment Needed
Optional
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Duration
3 Months
Stay Consistent, See Results
Looking for a straightforward bodyweight-oriented strength training routine that doesn’t take too much time? 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.
- Each workout day focuses on just 2 major exercises
- Pulling progressions
- Pushing progressions
- Legs progressions
- Core progressions
- Handstand-oriented warm up for all levels that keeps it fun
Easy-to-Follow Exercises
Progressions to Build Strength
Support for Your Growth
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.
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.
Strength
Full Body
Mobility
3-4x Per Week
Shoulders + Upper Back
