Daily Full Body Workout (No Equipment)
Push, squat, lunge, sit-up and plank in one short session. The one to pick when you have exactly one workout in you today. No equipment.
- Days per week
- 7
- Session length
- 16 min
- Exercises
- 5
- Level
- Intermediate
- Equipment
- No equipment
The workouts
- Push, Squat, Lunge, Core
Free on iPhone and Android, or adjust it in the web planner
The workouts
Push, Squat, Lunge, Core
Two rounds of all five exercises with 30 seconds of rest between them. Lunge reps are per leg, and the plank is held with hips level - drop to your knees rather than letting the hips sag.
About 16 minutes · 5 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Push-upRest 30s | 2 × 10 | 30s | |
| 2 | Air SquatRest 30s | 2 × 15 | 30s | |
| 3 | Forward LungeRest 30s | 2 × 10 | 30s | |
| 4 | Sit-up with Arms on ChestRest 30s | 2 × 12 | 30s | |
| 5 | Front PlankRest 30s | 2 × 40s | 30s |
About this plan
Push-up, air squat, forward lunge, sit-up, plank. Two sets of each, ten to fifteen reps, a forty-second plank hold, thirty seconds between sets. One session, every basic movement pattern, about twelve minutes.
This is the intermediate end of the Daily set, and the difference from the beginner routines is coverage rather than volume. The lunge is the addition that matters: push-ups, squats and sit-ups train both legs together, and a lunge trains them one at a time. Almost everything you actually do — stairs, walking, getting up off the floor — happens on one leg at a time, and a plan built entirely from two-legged movements leaves that untrained.
The plank is the other addition. Sit-ups train the abdominals to bend the spine; a plank trains them to stop it bending. Both belong in a session that has only one core exercise slot to spare, which is why the plan carries one of each.
Forty seconds is a real hold. If your hips start to sag before then, stop the set — a shaking, dropping plank is training the lower back, not the core. Drop to your knees, hold thirty seconds cleanly, and build from there.
Pick this one on the day you have exactly one workout in you. It is the most complete single session in the Daily category, which makes it the right choice when it is the only thing that is going to happen.
Progress by slowing down before adding reps. A three-second lower on a push-up or a squat is a different exercise and costs no extra minutes. When the whole session stops being challenging at two sets, the home and full-body programmes in the catalogue are the next step up.
Train this plan in the app
LoadMuscle carries the routine with a demo for every exercise, and logs your sets as you go, so next session you can see what to beat. Free on iPhone and Android. Want something built around your own schedule and equipment instead? Try the free workout planner.
