10-Minute Full Body (No Equipment)
10 Minutos Cuerpo Completo (Sin Material)
A quick full-body workout using only your bodyweight. Perfect for beginners with limited time.
10 minbeginnerNo Equipment5 exercises
Workout Plans
Rutinas de Entrenamiento
22 pre-built workout templates — ready to start at home
Full BodyCuerpo Completo
15-Minute Full Body (No Equipment)
15 Minutos Cuerpo Completo (Sin Material)
A quick bodyweight workout hitting all major muscle groups. No equipment needed.
15 minbeginnerNo Equipment6 exercises
20-Minute Full Body (No Equipment)
20 Minutos Cuerpo Completo (Sin Material)
A complete bodyweight session for intermediate athletes. Builds strength and endurance.
20 minintermediateNo Equipment8 exercises
30-Minute Full Body (No Equipment)
30 Minutos Cuerpo Completo (Sin Material)
A thorough bodyweight workout for a complete training session at home.
30 minintermediateNo Equipment10 exercises
30-Minute Advanced Full Body (No Equipment)
30 Minutos Cuerpo Completo Avanzado (Sin Material)
A challenging bodyweight workout for advanced athletes seeking intensity.
30 minadvancedNo Equipment8 exercises
15-Minute Full Body (Resistance Bands)
15 Minutos Cuerpo Completo (Bandas Elásticas)
A beginner-friendly full body workout using resistance bands.
15 minbeginnerResistance Bands5 exercises
20-Minute Full Body (Resistance Bands)
20 Minutos Cuerpo Completo (Bandas Elásticas)
A complete resistance band workout for intermediate fitness levels.
20 minintermediateResistance Bands7 exercises
Upper BodyTren Superior
15-Minute Upper Body (No Equipment)
15 Minutos Tren Superior (Sin Material)
Build upper body strength with bodyweight push and pull movements.
15 minbeginnerNo Equipment5 exercises
20-Minute Upper Body (Dumbbells)
20 Minutos Tren Superior (Mancuernas)
A focused upper body session with dumbbells targeting chest, back, and arms.
20 minintermediateDumbbells6 exercises
30-Minute Upper Body (Dumbbells)
30 Minutos Tren Superior (Mancuernas)
An advanced upper body session with dumbbells for strength and hypertrophy.
30 minadvancedDumbbells8 exercises
30-Minute Upper Body (Resistance Bands)
30 Minutos Tren Superior (Bandas Elásticas)
An upper body focused session with resistance bands for muscle tone and strength.
30 minintermediateResistance Bands8 exercises
Lower BodyTren Inferior
15-Minute Lower Body (No Equipment)
15 Minutos Tren Inferior (Sin Material)
Strengthen your legs and glutes with bodyweight-only exercises.
15 minbeginnerNo Equipment5 exercises
20-Minute Lower Body (No Equipment)
20 Minutos Tren Inferior (Sin Material)
A solid lower body workout with bodyweight for intermediate levels.
20 minintermediateNo Equipment7 exercises
20-Minute Lower Body (Dumbbells)
20 Minutos Tren Inferior (Mancuernas)
A lower body session with dumbbells for added resistance and muscle growth.
20 minintermediateDumbbells6 exercises
30-Minute Lower Body (No Equipment)
30 Minutos Tren Inferior (Sin Material)
An advanced bodyweight lower body session for explosive strength.
30 minadvancedNo Equipment8 exercises
CoreCore
10-Minute Core (No Equipment)
10 Minutos Core (Sin Material)
A quick core workout to build abdominal strength and stability.
10 minbeginnerNo Equipment5 exercises
15-Minute Core (No Equipment)
15 Minutos Core (Sin Material)
A focused core session with dynamic and static exercises for intermediate athletes.
15 minintermediateNo Equipment7 exercises
20-Minute Core (No Equipment)
20 Minutos Core (Sin Material)
An advanced core workout with challenging exercises for a rock-solid midsection.
20 minadvancedNo Equipment8 exercises
CardioCardio
10-Minute Cardio (No Equipment)
10 Minutos Cardio (Sin Material)
A quick cardio blast to get your heart rate up with no equipment needed.
10 minbeginnerNo Equipment5 exercises
20-Minute HIIT Cardio (No Equipment)
20 Minutos Cardio HIIT (Sin Material)
A high-intensity interval training session to burn calories and boost endurance.
20 minintermediateNo Equipment8 exercises
Stretching & MobilityEstiramientos y Movilidad
10-Minute Stretching & Mobility
10 Minutos Estiramientos y Movilidad
A gentle stretching routine to improve flexibility and recovery.
10 minbeginnerNo Equipment5 exercises
15-Minute Full Body Stretch
15 Minutos Estiramiento Cuerpo Completo
A complete stretching session for improved flexibility and post-workout recovery.
15 minbeginnerNo Equipment8 exercises