June 15

Zero30 Bodyweight Workout Plan (FREE PDF)

By fitness

June 15, 2022

Build energy and burn fats at dwelling with this full physique BODYWEIGHT WORKOUT PLAN! half-hour a day, 5 days every week, 100% free. From no gear energy exercises to intense body weight HIIT, this 2-Week Workout plan is ideal for staying lively anytime, wherever.


Download Your FREE Workout Plan Here

Download the 2-Week Bodyweight Workout Plan PDF so you'll be able to simply entry your every day exercises.

Download Plan

Welcome to Zero30: a 2-week, body weight exercise plan with new exercise movies DAILY — ZERO gear wanted, half-hour a day.

This free 2-week exercise plan modeled after our in style dumbbell SplitStrong35 and HIITStrong35 packages– our hottest exercise plans to this point.

These two packages are totally different from our different free exercise challenges as a result of they embrace 10 every day exercise movies (a brand new exercise video every day) that had been cohesively filmed as one full program. 

I’m bringing you my finest body weight energy coaching workouts and coronary heart pumping HIIT cardio intervals, and sweating with you thru each rep, offering motivation and modifications alongside the way in which. Each video features a devoted exercise heat up and funky down as effectively.

This program is designed to construct energy and burn fats utilizing ZERO gear, so you are able to do it wherever, anytime.

Free 2-Week Bodyweight Workout Plan At Home, no equipment needed

Bodyweight Workout Program Details

1. Gym Equipment Needed:

NONE! Just your body weight. I take advantage of this massive yoga mat for coaching at dwelling (use low cost code: NourishMoveLove) however it’s completely optionally available.

2. Time Requirement: 

half-hour a day, 5 days every week. 

This body weight routine contains two relaxation days every week. You get to decide on which days are your relaxation days. I recommend resting after day two or three (Tuesday or Wednesday) after which once more after day 5. OR save each relaxation days for the weekend, and take Saturday and Sunday off.  You can all the time take extra relaxation days as wanted, or reduce to 3-4 days every week. If selecting 3-4 exercises I recommend:

  • One Leg Workout
  • One Arm Workout
  • One-Two Full Body Workouts

3. Fitness Level:

Intermediate to superior, with modifications provided for all health ranges within the every day exercise movies.

Click right here for those who’re in search of a full physique exercise plan for newbies.

4. Cost:

FREE! No join wanted, this can be a FREE Bodyweight Workout Plan that may be modified for all ranges.

This Bodyweight Workout Routine is for Anyone Looking to:

  • Burn energy and construct muscle at dwelling, utilizing simply your physique weight
  • Improve athletic and cardio efficiency
  • Establish a stable weekly exercise routine at dwelling for weight reduction
  • Workout half-hour a day

Program FAQs

Want to know extra about adapting this plan for runners, biking, being pregnant or postpartum? Check out our FAQ web page.

Get Some Answers

Bodyweight Workout Plan PDF calendar graphic with 10 days of workouts displayed

How To Download and Use This Bodyweight Workout Plan

Bodyweight Workout Plan: WEEK 1

Bodyweight Workout Plan: WEEK 2 calendar graphic with days 1-5 displayed

Day 1: 30-Minute Bodyweight Workout: Full Body Strength (Zero30, Day 1)

Day 2: 30-Minute HIIT Bodyweight Arm Workout (Zero30, Day 2)

  • NEW WORKOUT COMING: Tuesday, June twenty first
  • YouTube Link: HIIT Arms

Day 3: 30-Minute Bodyweight Leg Workout (Zero30, Day 3)

  • NEW WORKOUT COMING: Wednesday, June twenty second
  • YouTube Link: Lower Body Strength Workout
  • Pregnancy Modifications: Take low influence choices as wanted. Option to make all glute bridges, hip thrusts by putting your higher again on a bench. And if lunges are uncomfortable you'll be able to all the time substitute squats.

Day 4: 30-Minute Intense Yoga Workout (Zero30, Day 4)

Day 5: 30-Minute Bodyweight HIIT Workout (Zero30, Day 5)

Rest + Recovery Days

This plan allocates two relaxation days every week to make use of whenever you want, however after all, you'll be able to take extra relaxation days as wanted. That may seem like doing nothing, happening a protracted stroll, or following considered one of these restoration day routines:

Bodyweight Workout Plan: WEEK 2

Bodyweight Workout Plan: WEEK 2 calendar graphic with days 6-10 displayed

Day 6: 30-Minute HIIT Leg Workout (Zero30, Day 6)

Day 7: 30-Minute Arms and Abs (Zero30, Day 7)

  • NEW WORKOUT COMING: Tuesday, June twenty eighth
  • YouTube Link: Arms and Abs

Day 8: 30-Minute Yoga Sculpt (Zero30, Day 8)

Day 9: 30-Minute Cardio and Core (Zero30, Day 9)

Day 10: 30-Minute Intense Full Body HIIT (Zero30, Day 10)

Rest + Recovery Days

This plan allocates two relaxation days every week to make use of whenever you want, however after all, you'll be able to take extra relaxation days as wanted. That may seem like doing nothing, happening a protracted stroll, or following considered one of these restoration day routines:

zero30 bodyweight workout plan cover image showing Lindsey in 3 different bodyweight exercise positions

Wondering Which Workout Program To Do Next?

  1. SplitStrong35 is a strength-focused cut up coaching exercise plan. Splitstrong is designed to construct a stable base of foundational energy. We advocate finishing our SplitStrong energy coaching program x 2-3 instances earlier than shifting on to HIITStrong.
  2. HIITStrong35 is the HIIT model of SplitStrong. HIITStrong provides some extra depth and superior compound workouts to the energy base you in-built SplitStrong.

More FREE Workout Programs

Bodyweight Workout Plan FAQs

Can you construct muscle mass with body weight workouts?

While energy coaching with weights is the obvious solution to construct muscle, you'll be able to construct energy utilizing simply body weight workouts (International Sports Sciences Association). Especially for those who’re a newbie or in search of a solution to keep lively whereas touring, body weight exercises are a terrific choice.

Can I do that plan if I’m a newbie/pregnant/postpartum?

This is an intense, excessive depth plan, however you can also make it work for all health ranges by taking modifications (subbing air squats for squat jumps, decreasing vary of movement, taking knee push-ups versus common push-ups) as wanted. We additionally famous various exercises for being pregnant as wanted within the weblog publish above.

How many days every week ought to I do body weight coaching?

It all depends upon your private health stage, objectives and what's accessible. This can seem like including 1-2 body weight exercises every week to your schedule, or finishing a whole body weight coaching program, like this one.

What is the simplest body weight exercise?

The simplest body weight circuits get your coronary heart fee up whereas additionally constructing energy. Some of my favourite workouts to incorporate are squats, push-ups and planks, as a result of they work a number of muscle teams without delay. You can even make body weight exercises more difficult by enjoying with tempo, pauses and holds and taking superior variations of every train.

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