15-Week Bodyweight Shape-Up
No gym? No problem. This simple bodyweight plan helps you tone up, burn fat, and get stronger right at home.
Beginner
Lose Fat
3 days/week
Home
For Everyone
15 Weeks
Description
Busy schedule? No access to a gym? This program has you covered. You’ll train using nothing but your own bodyweight, which means you can work out anywhere your living room, bedroom, backyard, or even while traveling.
This beginner-friendly plan is designed to help you tone your body, improve strength, and burn fat without needing dumbbells or machines. You’ll train three days per week, giving your body plenty of time to recover between sessions while still building momentum and consistency. Each workout alternates between two routines so your body keeps adapting and progressing.
Important Notice
Each workout takes approximately 30–60 minutes.
Workout Plan
1
2
3
4
5
6
| Set | Reps | Weight |
|---|---|---|
| 1 | 15 | - |
| 2 | 15 | - |
| 3 | 15 | - |
| 4 | 15 | - |
| 5 | 15 | - |
| 6 | 15 | - |
Notes:
3–6 sets, 10–15 reps each
Workout B Full Body Bodyweight
1
2
Decline Push-Up
| Set | Reps | Weight |
|---|---|---|
| 1 | 15 | - |
| 2 | 15 | - |
| 3 | 15 | - |
| 4 | 15 | - |
| 5 | 15 | - |
| 6 | 15 | - |
Notes:
3–6 sets, 10–15 reps each
3
4
5
6
7
