Keeping myself fit and active has always been one of my priorities, but sometimes life gets so busy that I can’t get time to hit the gym.
But being in the fitness industry, I always have to maintain my shape. That’s why I train at home using my body weight.
And to work out in an organized fashion, I’ve designed a couple of 3 day full-body workout plans for training at home.
One is for building strength and lean mass, and the other is for improving cardiovascular fitness. I do them alternatively.
These programs helped me maintain and improve my fitness.
That’s why I’ve decided to hand it to those who are looking for an easy-to-follow and effective 3 day full body home workout routine.
So, if you exercise at home with minimal to no equipment, you can follow one of the plans to improve your overall health and fitness.
Workout Overview
| Plan A | Full body HIIT to burn fat & improve cardio |
| Plan B | Total body workout to build muscles |
| Suggested Program Duration | 12-16 Weeks |
| Target Gender | Male and Female |
| Equipment Required | None |
| Duration/session | 30-45 mins (Plan 1) & 20-30 mins (Plan 2) |
| Workout Level | Beginner to Intermediate |
3 Day HIIT Home Workout Routine (no equipment)
The high-intensity interval training (HIIT) is an inexpensive and effective way to burn significant calories, promote weight loss, and improve cardiovascular fitness in less time than traditional cardio.
It requires you to perform exercises at your maximum heart rate followed by a short interval.
For example, do jumping jacks for 15 seconds at your maximum heart rate, followed by 15-20 seconds of rest.
You can do HIIT for 10 minutes to half an hour, depending on your goal and fitness level.
Here’s my 3-day interval training program that I do at home.
Note: You can change exercise, increase or decrease activity, and interval time depending on your fitness level.
Newbie: 1 round, Intermediate: 2 rounds, Advanced: 3 rounds
Day 1
| Exercises | Time | Rest/Interval |
|---|---|---|
| Ankle Hops | 15-sec | 15 seconds |
| Jump Squat | 6-8 reps | 40 seconds |
| Burpees | 6-8 reps | 40 seconds |
| Mountain Climber | 15-sec | 30 seconds |
| Jumping Lunges | 10 lunges/side | 30 seconds |
| Flutter Kicks | 15-sec | 30 seconds |
| Pushup | 10 reps | 30 seconds |
| Heel Taps | 10 reps/side | 30 seconds |
| Shoulder Taps | 10 taps/side | 30 seconds |
| Crunches | 10 reps | 30 seconds |
| Bear Crawl | 15-sec | 30 seconds |
| Reverse Crunches | 10 reps | 30 seconds |
Day 2
| Exercises | Time | Rest |
|---|---|---|
| Jog in place | 15-sec | 15 seconds |
| Jumping Jacks | 15-sec | 30 seconds |
| High Knees | 15-sec | 30 seconds |
| Burpees | 6-8 reps | 30 seconds |
| Inchworm | 15-sec | 30 seconds |
| Squat | 15 reps | 30 seconds |
| Pushups | 15 reps | 30 seconds |
| Russian Twist | 15-sec | 30 seconds |
| Reverse Crunches | 10 reps | 30 seconds |
| Plank Ankle Taps | 5 taps/side | 30 seconds |
| Single-leg Glute Kickback | 10 reps/side | 30 seconds |
| Side Plank Hip Dips | 10 dips/side | – |
Day 3
| Exercises | Time | Rest |
|---|---|---|
| Stationary Running | 15 seconds | 30 seconds |
| Bear Crawl | 15 seconds | 30 seconds |
| Burpees | 6-8 reps | 30 seconds |
| Lateral Lunges | 8-10 reps | 30 seconds |
| Lunge Front Kick | 6 reps/side | 30 seconds |
| Pushups | 15 reps | 30 seconds |
| Tabletop Crunches | 10 reps | 15 seconds |
| Bicycle Crunches | 10 reps | 20 seconds |
| Dead Bug Crunches | 10 reps | 20 seconds |
| Leg Raises | 30-sec | 30 seconds |
| Kneeling Squat Jump | 10 reps | 30 seconds |
| Curtsy Lunge | 6 reps/side | – |
3 Day Full Body Workout at Home to Build Muscles
Bodyweight exercises have numerous health benefits. They help build strength and lean mass and improve mobility, posture, and body composition.1EFFECTS OF 8-WEEKS LONG MUSCULAR ENDURANCE TRAINING WITH BODY WEIGHT IN CASE OF RECREATIONAL ATHLETES – Research Gate, 2Effect of an exercise program for posture correction on a musculoskeletal pain – Journal of Physical Therapy Science.
You can do myriad exercises at home to improve your physique and scale your fitness level.
Here’s my bodyweight workout plan to build a fair amount of strength and lean mass.
- Time/session: 45-60 Minutes
- Frequency: 3 days a week
- Goal: Build strength and mass, and improve shape.
- Rest between sets: 30 to 90 seconds
- Equipment Needed: No gym equipment
Day 1
- Forward Lunges – 10 Reps x 2
- Squat – 15 Reps x 3
- Floor IYT Raises – 10 Reps x 2
- Incline Push up – 10 Reps x 2
- Triangle Pushup -10 Reps x 2
- Chair Dips – 10 Reps x 2
- Plank: 60-sec x 2
Day 2
- Jump Squat – 20 seconds
- Mountain Climbers – 20 seconds
- Table Inverted Row – 10 Reps x 3
- Prone Y Raises – 10 Reps x 3
- Bicep Leg Curl – 10 Reps x 3
- Standard Pushup – 10 Reps x 3
- Incline Towel Row: 10 Reps x 3
- Leg raises – 8 Reps x 2
- Flutter Kicks – 15-sec x 2
- Side Plank – 20 seconds/side
Day 3
- Sumo Squat – 15 reps x 3
- Standing Leg Curl – 10 reps x 2
- Floor IYT Raises – 8 Reps x 3
- Pike Push up – 8 Reps x 3
- Superman Pull: 10 reps x 3
- Chair Dips – 10 reps x 3
- Bird Dog – 6 reps/side x 2
- Reverse Crunches – 10 reps
- Plank Row– 10 reps/side
- Side Plank – 20-sec/side
- Glutes Bridges – 10 reps x 2
Is 3 Days a Week Exercise Enough?
Doing bodyweight resistance training 3 days a week will help you maintain shape, improve cardiovascular fitness, and build lean mass in beginners.
However, you have to increase the frequency and include resistance exercises to gain more muscles.
You have to work consistently for three to four months and feed your muscles the required nutrients to see some muscle growth with bodyweight training.
3 Day Full Body Home Workout Routine PDF
References
- 1
- 2Effect of an exercise program for posture correction on a musculoskeletal pain – Journal of Physical Therapy Science
