Simple 3-Day Home Workout Plan (No Equipment)
A balanced weekly routine you can follow at home to build strength and burn fat.
Day 1: Upper Body
Push-ups, chair dips, plank holds, and shoulder taps. 3–4 rounds.
Day 2: Lower Body
Bodyweight squats, lunges, glute bridges, and wall sits. 3–4 rounds.
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Day 3: Full Body + Cardio
Burpees, mountain climbers, jump squats, and plank variations.
Progression tip
Increase reps, slow down tempo, or add pauses to make exercises harder over time.
Conclusion
Consistency beats intensity. Three focused sessions per week can transform your fitness.