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The Minimal-Equipment Home Workout Routine

Get ripped, even if you're low on time and equipment. Seriously.

Jump to the Routine
  • 30-45

  • 15

  • Yes

Man wrapping his hands for a home workout with dumbbells
Piotr Grzywna
Man wrapping his hands for a home workout with dumbbells
Piotr Grzywna

When you “can’t commit” to working out, is it because a) you don’t have time, b) you don’t have enough equipment or c) both? If you said yes to any of those, it’s time to rethink your routine—and, frankly, lose the excuses. Because the truth is, even if you have only one weight and just a few minutes, you can still get ripped with a good home workout.

So next time we test you, let’s hope you have the right answer.

 We’ve rounded up three workouts that you can use that are shaped and put together by the amount of space and gear you have in your personal gym or the spot you’re working out in. Everyone has their own way of doing things, and part of that is having a preference of equipment or the type of place you want to work out in.

Whether you’re in the empty spot in your bedroom, in your makeshift gym in your garage, or you’re stuck with just some dumbbells, we’ve created some options that will work for you. What’s also great about these good home workout is you can do these routines as a training program in the order we’ve laid them out, on non-consecutive days to help you hit your goals.

As a quick rundown: The Day I workout is the simplest one, and all you need for it is a dumbbell or kettlebell.

This workout is something you should be able to get in anytime you need to fit training into your schedule on a busy day. The Day II workout doesn’t need much more, but with the addition of a bench, it adds some more flexibility for the moves you do. The Day III workout has two weights, an ab wheel/Swiss ball, and a bench, and is the most complex of the three.

No matter what your schedule may be, these workouts can help you get a workout in and keep your muscles growing. Here is your minimal-equipment home workout plan.

How it works

Below are the three workouts. Pick the one that’s right for the equipment and space you have access to. If you’re training with only dumbbells or you’ve got a few more resources available, you can do these workouts as a program, in the order shown, on non-consecutive days.

All three workouts are circuits, so you’ll move briskly from lift to lift, getting not just a strength boost but a cardiovascular benefit.

Directions

Choose the workout that best suits your equipment (see above for the options).

Exercises are marked with a letter (“A,” “B,” and so on); complete one set each in sequence, rest as noted, then repeat for the total number of circuits prescribed.

For the most effective workout, try to arrange all the equipment you need beforehand.

The Ultimate 6-Week Home Workout

The Ultimate 6-Week Home Workout

Building a great physique at home is as easy as investing in dumbbells and a bench.

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Routine

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Day I

All you'll need is a dumbbell or kettlebell

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 15

Goblet Squat

Equipment
Kettlebells
Sets
4
Reps
20
Rest
15 sec.
Exercise 2 of 15

Kettlebell Swing

Equipment
Kettlebells
Sets
4
Reps
20
Rest
15 sec.
Exercise 3 of 15

One-Arm Dumbbell Row

Equipment
Dumbbells
Sets
4
Reps
10 (each side)
Rest
15 sec.
Exercise 4 of 15

Dumbbell Off-Set Lunge

Equipment
Dumbbells
Sets
4
Reps
10 (each side)
Rest
15 sec.
Exercise 5 of 15

Elevated Pushup On Weight

Equipment
Bench
Sets
4
Reps
10 (each side)
Rest
90 sec.

Day II

All you'll need is a pair of weights and a bench

Exercise
Equipment
Sets
Reps
Rest
Exercise 6 of 15

Dumbbell Split Squat

Equipment
Dumbbells
Sets
4
Reps
10
Rest
30 sec.
Exercise 7 of 15

One-Arm Overhead Press

Equipment
Dumbbells
Sets
4
Reps
5 (each side)
Rest
30 sec.
Exercise 8 of 15

Chest-Supported Row

Equipment
Sets
4
Reps
15
Rest
30 sec.
Exercise 9 of 15

Neutral-Grip Incline Press

Equipment
Bench
Sets
4
Reps
12
Rest
30 sec.
Exercise 10 of 15

Eccentric Romanian Deadlift

Equipment
Barbell
Sets
4
Reps
10
Rest
60 sec.

Day III

You'll need 2 weights, an ab wheel/Swiss ball, and a bench

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 15

Dumbbell Step-Up

Equipment
Dumbbells
Sets
5
Reps
10 (each side)
Rest
0 sec.
Exercise 12 of 15

Spiderman Pushup

Equipment
No Equipment
Sets
5
Reps
10
Rest
0 sec.
Exercise 13 of 15

Dumbbell One-Arm Swing

Equipment
Dumbbells
Sets
5
Reps
10 (each side)
Rest
0 sec.
Exercise 14 of 15

Ab Rollout

Equipment
Ab Wheel
Sets
5
Reps
15
Rest
0 sec.
Exercise 15 of 15

One-Arm Dumbbell Row

Equipment
Dumbbells
Sets
5
Reps
20 (each side)
Rest
120 sec.
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