Free home workout · No equipment

Get strong at home.

A full-body strength routine you can do in your living room with nothing but your own body and a few things you already own. Here is the warmup, the circuit, and how to make every move easier or harder so it grows with you.

The warmup

Two or three minutes to wake the body up so nothing feels cold and creaky.

• March in place, about one minute
• Arm circles, 15 forward and 15 back
• Slow bodyweight squats, 10 reps
• Standing hip hinges, 10 reps (hands on hips, push your hips back and stand tall)

The circuit

Do each move for the reps listed, rest 30 to 60 seconds between moves, and go through the whole thing 2 to 3 times. That is your full body in about 20 minutes.

1. Squat

8 to 12 reps

Feet about shoulder-width. Sit back and down like you are reaching for a chair, then drive up through your heels.

Easier: box squat. Lower until you lightly tap a chair or a step, then stand. Harder: hold a gallon of water or a heavy cast iron pan at your chest, or take 3 to 4 seconds to lower.

2. Single-leg Romanian deadlift

8 reps each leg

Hold a gallon of water (about eight pounds) in one hand. Stand on the opposite leg, push your hips back, and let the jug lower toward the floor while your free leg reaches behind you. Stand tall and squeeze your glutes. This one hits your hamstrings, glutes, and balance all at once.

Easier: keep the toes of your back foot on the floor for balance. Harder: a heavier jug, or slow the lowering down.

3. Push-up

8 to 12 reps

Body in a straight line from head to heels. Lower your chest with control, then press the floor away.

Easier: hands on a kitchen counter or a wall. Harder: take 3 to 4 seconds to lower, or put your feet up on a step.

4. Backpack row

8 to 12 reps each arm

This is the pull most home workouts skip, and it keeps your back and posture strong. Load a backpack with books or a couple water jugs. Put one hand on a chair for support, hinge forward, let the pack hang from your other hand, and row it up toward your hip. Slow on the way down.

Easier: lighter pack. Harder: heavier pack, or pause for a second at the top of each rep.

5. Bird dog

8 to 10 reps each side

On your hands and knees, reach your opposite arm and leg straight out until they are level with your body, hold for a beat, then bring them back and switch sides. It builds a strong, stable core and is easy on your back. It is one of spine specialist Stuart McGill's go-to moves for exactly that reason.

Easier: just extend the leg and keep both hands on the floor. Harder: pause longer at the top, or slowly draw a small square in the air with your reaching hand and foot.

How to keep getting stronger

The trick is progressive overload, which just means doing a little more than last time. You do not need weights for it. Each week, pick one of these:

• Add a rep or two to each move
• Slow the lowering phase to 3 or 4 seconds
• Move up to a harder version
• Add a little load with a backpack, a gallon of water, or a cast iron pan

Small steps add up. Do this a few times a week and you will feel it within a month.