You can fix a dad bod with no equipment at all. Bodyweight squats, push-ups, hip bridges and planks on a timer are enough for the first two months. Here are three routines.
If you'd rather not count, pick a short workout and set the equipment filter to bodyweight only.
Routine 1: 10 minutes (EMOM)
Every minute on the minute, alternate:
- Odd minutes: 12 air squats
- Even minutes: 6 to 10 push-ups
If you can't finish with 10 seconds to spare, drop the reps. This is the easiest way to learn pacing.
Routine 2: 15 minutes (AMRAP)
Repeat as many rounds as you can:
- 10 reverse lunges (5 per leg)
- 10 hip bridges
- 8 incline push-ups
- 20-second plank
Bodyweight Assembly Line in the app uses the same idea.
Routine 3: 20 minutes (rounds for time)
Do 5 rounds:
- 15 squats
- 10 push-ups
- 10 hip bridges
- 30-second plank
Rest as needed between rounds. Write your finish time and beat it next time. If you wonder how the timers differ, read what does Tabata mean.
How do you progress with no equipment?
Don't add random extra moves. Use this ladder:
- More reps
- Slower lowering
- Harder variations (raise the feet for push-ups, single-leg bridges)
- Shorter rest
- A backpack filled with books
That is progressive overload in a living room. Our what is progressive overload post explains it.
How many days a week?
Three non-consecutive days and a walk in between. See how many days a week should I work out.
When should you buy a kettlebell?
When bodyweight stops challenging you, usually after 4 to 8 weeks. Read the one-kettlebell home gym.
What about the belly?
Training builds the engine. Food shrinks the belly. Combine both. How to lose a dad bod covers the whole system.
What if you only have a small space?
Everything in these routines fits in the space of a yoga mat. Lunges can be done in place, push-ups need only your arm span and bridges take a rug. If the floor is hard, fold a towel under your knees and elbows. If the neighbours below are touchy, skip jumping moves and slow everything down. Slow reps are harder, quieter and better for your joints anyway.
How long should you rest between rounds?
Between 30 and 90 seconds, depending on the session. If your breathing recovers to normal-ish, you can go again. If you're gasping, take another 20 seconds. Rest isn't weakness. It's what lets you do the next round properly.
How do you stay motivated without a gym?
Build cues. Lay out your shorts, put the mat where you'll see it and set a repeating alarm. Treat the first two minutes as the entire commitment. Once you're moving, you'll almost always finish.
FAQs
Is bodyweight enough to build muscle?
For beginners, yes. Later, you will need load.
Is it okay to train on carpet?
Yes, but wear shoes for lunges if your floor is slippery.
What if push-ups hurt my wrists?
Use incline push-ups on a counter or hold dumbbells or fists for a neutral wrist.
The bottom line
Pick a routine, set a timer and do it three times this week. Pick a short workout if you want the clock handled for you. Another free option sits in free dad bod workout.
Ready for pull-ups and dips? See calisthenics workout plan for men over 30.
Go train, FATBOY.
This article is general information, not medical advice. Train at your own risk. If you have a health condition, take medication or are unsure whether exercise or a diet change is right for you, talk to your doctor first.
- dad bod
- no equipment