Zero30: Bodyweight Workout Plan (FREE)
Build strength and burn fat at home with this full body BODYWEIGHT WORKOUT PLAN! 30 minutes a day, 5 days a week, 100% free. From no equipment strength workouts to intense bodyweight HIIT, this 2-Week Workout plan is perfect for staying active anytime, anywhere.
Welcome to Zero 30: a 2-week, bodyweight workout plan with new workout videos DAILY — ZERO equipment needed, 30 minutes a day.
I’m bringing you my best bodyweight strength training exercises and heart pumping HIIT cardio intervals, and sweating with you through every rep, providing motivation and modifications along the way. Each video includes a dedicated workout warm up and cool down as well.
This program is designed to build strength and burn fat using ZERO equipment, so you can do it anywhere, anytime.
LET’S GET STARTED
Download Your FREE Workout Plan Here
Download the 2-Week Bodyweight Workout Plan PDF so you can easily access your daily workouts.
Download Plan
This Bodyweight Workout Routine is for Anyone Looking to:
- Burn calories and build muscle at home, using just your bodyweight
- Improve athletic and cardio performance
- Establish a solid weekly workout routine at home for weight loss
- Workout 30 minutes a day
This free, 2-week workout plan is modeled after our popular strength training programs: Strong 20, Stronger 25, SplitStrong 35, Build 30, MetCon 100, and HIITStrong 35. These programs are different from our other free workout challenges because they include 10 daily workout videos (a new workout video each day) that were cohesively filmed as one complete program.
Bodyweight Workout Plan: Week 1
Day 1: 30-Minute Bodyweight Workout: Full Body Strength (Zero 30, Day 1)
- YouTube Link: Full Body Strength
- Pregnancy Modifications: Add an incline to all planks and push ups and take low impact options as needed.
Day 2: 30-Minute HIIT Bodyweight Arm Workout (Zero 30, Day 2)
- YouTube Link: HIIT Arms
- Pregnancy Modifications: Add an incline to all planks and push ups and take low impact options as needed. Sub bodyweight back rows for prone rear back flys.
Day 3: 30-Minute Bodyweight Leg Workout (Zero 30, Day 3)
- YouTube Link: Lower Body Strength Workout
- Pregnancy Modifications: Take low impact options as needed. Option to make all glute bridges hip thrusts by placing your upper back on a bench. And if lunges are uncomfortable you can always substitute squats.
Day 4: 30-Minute Intense Yoga Workout (Zero 30, Day 4)
- YouTube Link: Intense Power Yoga
- Pregnancy Modifications: This athletic yoga routine does include A LOT of core engagement and twists so we suggest substituting this 10-Minute Recovery Yoga or this 10-Minute Dynamic Stretching Routine.
Day 5: 30-Minute Bodyweight HIIT Workout (Zero 30, Day 5)
- YouTube Link: Full Body Burnout
- Pregnancy Modifications: Move at your pace and add an incline to all plank/core exercises.
Bodyweight Workout Plan: Week 2
Day 6: 30-Minute HIIT Leg Workout (Zero 30, Day 6)
- YouTube Link: Lower Body Burnout
- Pregnancy Modifications: Take it at your pace and if lunges don’t feel good, sub squats.
Day 7: 30-Minute Arms and Abs (Zero 30, Day 7)
- YouTube Link: Arms and Abs
- Pregnancy Modifications: This workout does include A LOT of core engagement so we suggest substituting these 8 Pregnancy Core Exercises as needed for the core work.
Day 8: 30-Minute Yoga Sculpt (Zero30, Day 8)
- YouTube Link: Yoga Sculpt Workout
- Pregnancy Modifications: This yoga sculpt routine includes core engagement and twists so we suggest substituting this 10-Minute Recovery Yoga or this 10-Minute Dynamic Stretching Routine.
Day 9: 30-Minute Cardio and Core (Zero30, Day 9)
- YouTube Link: Cardio and Core
- Pregnancy Modifications: Take the cardio moves at your pace and add an incline to planks. Or sub our 35-Minute Prenatal Cardio and Mobility Workout.
Day 10: 30-Minute Intense Full Body HIIT (Zero30, Day 10)
- YouTube Link: Intense Full Body HIIT
- Pregnancy Modifications: Move at your pace and add an incline to all plank/core exercises. Or sub our 35-Minute Bodyweight Prenatal Workout.
Find This Workout Plan On YouTube
YouTube Playlist
Bodyweight Workout Program Details
1. Gym Equipment Needed:
NONE! Just your bodyweight. I use this large yoga mat for training at home (use discount code: NourishMoveLove) but it’s totally optional.
2. Time Requirement:
30 minutes a day, 5 days a week.
This bodyweight routine includes two rest days each week. You get to choose which days are your rest days. I suggest resting after day two or three (Tuesday or Wednesday) and then again after day five. OR save both rest days for the weekend, and take Saturday and Sunday off. You can always take more rest days as needed, or scale back to 3-4 days a week. If choosing 3-4 workouts I suggest:
- One Leg Workout
- One Arm Workout
- One-Two Full Body Workouts
3. Fitness Level:
Intermediate to advanced, with modifications offered for all fitness levels in the daily workout videos.
Click here if you’re looking for a full body workout plan for beginners.
4. Cost:
FREE! No sign up needed, this is a FREE Bodyweight Workout Plan that can be modified for all levels.
Bodyweight Workout Plan FAQs
Can you build muscle mass with bodyweight exercises?
While strength training with weights is the most obvious way to build muscle, you can build strength using just bodyweight exercises (International Sports Sciences Association). Especially if you’re a beginner or looking for a way to stay active while traveling, bodyweight workouts are a great option.
Can I do this plan if I’m a beginner/pregnant/postpartum?
This is an intense, high intensity plan, but you can make it work for all fitness levels by taking modifications (subbing air squats for squat jumps, reducing range of motion, taking knee push-ups versus regular push-ups) as needed. We also noted alternative workouts for pregnancy as needed in the blog post above.
How many days a week should I do bodyweight training?
It all depends on your personal fitness level, goals and what is accessible. This can look like adding 1-2 bodyweight workouts a week to your schedule, or completing an entire bodyweight training program, like this one.
What is the most effective bodyweight workout?
The most effective bodyweight circuits get your heart rate up while also building strength. Some of my favorite exercises to include are squats, push-ups and planks, because they work multiple muscle groups at once. You can also make bodyweight workouts more challenging by playing with tempo, pauses and holds and taking advanced variations of each exercise.
How To Download and Use This Bodyweight Workout Plan
- CLICK HERE to Download the Bodyweight Workout Plan PDF with Clickable Links To Your Daily Workouts, or bookmark this webpage for reference as weekly workouts are outlined below.
- Save this workout calendar to your mobile device home screen for easy access.
- Open this workout calendar pdf in the safari browser on your phone.
- Tap the bottom arrow in the center of your screen.
- Select ‘Add to Home Screen’.
- Hover over and then click on the bold text on the calendar each day to access the full-length workout video. Or scroll down to find the daily workouts linked below.
- You can also access all of these home workout videos on YouTube via this YouTube Playlist: Zero30 Bodyweight Workout Program.
- Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.
More FREE Workout Programs
Pin this Free Bodyweight Home Workout Program
This post includes affiliate links. I do make a small commission for products purchased using these links (at no additional cost to you). Thank you for supporting Nourish Move Love, making the content you see on this blog possible.
no comments
