Routines
Space-efficient workout routines requiring no or minimal equipment, each tagged with the minimum build tier it assumes so readers can move directly between a routine and the gear that unlocks it. Covers bodyweight, dumbbell-only, band-only, and low-impact routines for beginners and common constrained contexts (small footprint, apartment noise limits, life-stage or recovery-adjacent situations), staying in general fitness education rather than medical advice. Excludes equipment cost or noise data, which live in Builds and Testing. Role: learning and reference, cross-linked into the conversion path.
The 20-Minute Beginner Kettlebell Workout at Home
This complete beginner kettlebell workout builds a safe, full-body routine around a hip-hinge-first progression using a single kettlebell. Follow the step-by-step circuit with weight-selection guidelines and form cues to avoid the most common beginner injuries.
- Duration (min)
- 20
Home Fitness Routine from the Drill Sergeant of the Year AFT
A home fitness routine based on the five events of the Army Fitness Test used in the Drill Sergeant of the Year competition, with bodyweight and sandbag alternatives that work in small spaces and under a $300 equipment budget.
How to Practice Golf Putting at Home in 25 Minutes a Day
A 25-minute daily practice rotation targeting face control, wrist stability, center contact, tempo, and distance control can help mid-handicap golfers close the short-putt accuracy gap that separates them from lower handicaps. This structured plan uses drills you can do with a putting mat, alignment sticks, and a few household items, plus no-equipment alternatives for tight spaces.
Replicate Chris Hemsworth's Extraction 3 Workout at Home
This article breaks down Chris Hemsworth's actual July 2026 Extraction 3 preparation workout — a minimal-equipment circuit using only resistance bands and a kettlebell — and provides a complete home adaptation you can do in a small apartment, with all 17 exercises, rep counts, and scaling options for any fitness level.
- Duration (min)
- 30
- Difficulty
- Intermediate
Work Out Indoors During a Tropical Storm Without Equipment
This article provides a tiered bodyweight circuit sequence for apartment dwellers stuck indoors during a tropical storm with possible power outages. It covers no-equipment, low-noise, and battery-conserving workouts for up to 72 hours.
Leg Workouts at Home: Three Complete Routines by Equipment Tier
A structured guide for beginners and intermediates who want to train their legs at home without guessing — organized into three equipment tiers (bodyweight, resistance bands, dumbbells), with muscle group coverage maps, sets and reps, form cues, and clear progression logic between tiers.
- Duration (min)
- 45
How to Train for a 1-Mile Run at Home Without a Treadmill
This 5-week training plan uses bodyweight cardio moves to take you from zero to a continuous 1-mile run, all within a small apartment without a treadmill. It offers a $0 equipment path and a $10-15 jump rope upgrade for added options.
- Duration (min)
- 15
- Difficulty
- Beginner
5 Progression Levers for Home Leg Workouts
Stuck doing the same bodyweight squats and lunges? This guide explains five research-backed progressive overload levers — tempo, unilateral loading, range of motion, volume, and plyometric complexity — organized into a beginner-to-advanced system for continuing leg strength gains at home without heavy weights.
- Duration (min)
- 30
Train Like Sylvia Fowles with These Space-Efficient Footwork Drills
Learn the footwork drills that helped Sylvia Fowles become the WNBA's all-time leading rebounder and a 4x Defensive Player of the Year—all doable in a 5x5 ft space with just a basketball, no hoop required.
- Duration (min)
- 15
- Difficulty
- beginner
The Complete Guide to 800m Training at Home
Can you train seriously for the 800m without a track? This guide explains how to use time-based intervals, hill sprints, treadmill workouts, and bodyweight strength to build speed and endurance at home, with a practical weekly schedule for competitive runners.
- Equipment tier
- none
- Duration (min)
- 30
- Difficulty
- intermediate
- Target
- full body
Ankle Rehab Exercises for Apartment Dwellers
Sprained your ankle and live in a small apartment? This guide adapts standard medical rehab exercises so you can recover quietly, protect your floors, and avoid chronic instability—all with under $15 of equipment.
- Equipment tier
- $0-100
- Duration (min)
- 15
- Difficulty
- beginner
- Target
- ankle
Anthony Joshua's 9-Move Home Workout Circuit
Anthony Joshua's actual 9-move home circuit, adapted for household items and small spaces. Train like a heavyweight champion without leaving your living room.
- Equipment tier
- none
- Duration (min)
- 20
- Difficulty
- beginner
- Target
- full body
Have zero equipment and want more from a routine? See what a small build unlocks.