How to structure home workout routines by level and goal. Full body, HIIT, glutes and abs — no equipment, no gym.
How many days per week?
For beginners, 3 days is the sweet spot. Once your body adapts, move to 4–5 days mixing strength, cardio and mobility.
Session structure
- Warm-up 5 min
- Main block 15–25 min
- Core 5 min
- Cooldown 5 min
Routines by goal
- Burn fat: HIIT 3×/wk + full body
- Legs & glutes: legs 2×/wk + wall pilates
- Sharpen abs: daily standing abs
- Posture: wall pilates 4×/wk
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