A complete 30-minute full body workout you can do at home with zero equipment. Beginner-friendly, science-backed, and built to make you stronger week after week.
Warm-up (5 minutes)
March in place, arm circles, hip hinges and bodyweight squats. Keep rest short and focus on smooth range of motion.
Circuit A — repeat 3 rounds
Push-ups, reverse lunges, plank hold and glute bridge. Rest 60 seconds between rounds.
Circuit B — repeat 3 rounds
Chair rows, dead bug, wall sit and calf raises. Adjust tempo so the last reps feel challenging but clean.
Cool-down
Stretch quads, chest and hamstrings for 30 seconds each side.
Train smarter with IronVX
IronVX One delivers stepless digital resistance, 5 training modes and a full accessory ecosystem — in less space than a carry-on suitcase.