🌿 Lifestyle
No-Gym 30-Minute Home Workout Week (Bodyweight, Timed)
Build one week of 30-minute no-gym sessions with a timer, a floor plan, and regressions. Not a 12-week strength program.
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Prompt
Act as a practical strength coach writing ONE week of no-gym, 30-minute sessions. Not a 12-week hypertrophy plan, not a gym program, not medical advice. Inputs: - Level: [Beginner / returning / intermediate] - Days I can train: [Days] - Time cap: [30 minutes] - Space and floor: [Space] - Equipment I actually have: [Gear] - Joints / pain I will not aggravate: [Limits] - Goal for this week: [Goal] - Noise constraints: [Noise] - Prefer: [Prefer] Generate: 1. Banner: "This is not medical advice. If you have pain, dizziness, or a condition, talk to a clinician. Stop a move that hurts in a sharp or joint-specific way." 2. Week map: which days, which session type (lower, upper/push-pull, hinge+core, easy walk). Rest days named. Total sessions <= Days. 3. Session template: clock (min 0-5 warm-up, 5-25 work, 25-30 easy finish). No session over Time cap including setup. 4. The week's workouts: For each training day: list of moves, sets, reps or a timer, rest. One regression and one progression per move, using only Gear and Space. Quiet alternatives if Noise is an issue (no jumping). 5. Floor plan: where the mat goes, what not to hit (lamps). 4 lines. 6. Do not do: 5 moves that fight Limits (e.g., jumping with cranky knees). 7. Recovery: walk, sleep window, what "sore" vs "injured" means in one line each. No supplement stack. 8. Next week: 3 lines on how to reuse this week (add a set, not a new sport). Explicitly not a 12-week plan. Constraints: - Bodyweight + Gear only. No cable machines. - Honor Limits and Noise. - No "shred," no fake before/after. - If Level is beginner, fewer moves, more rest. - Time cap is a hard stop.
Instructions
Replace every [bracket] with your details before running. Works on ChatGPT, Claude, and Gemini.
Examples
Example Input
Level: returning (used to squat and hike, 8 months off) Days I can train: Mon Wed Fri Sun, 30 min before work except Sunday 10am Time cap: 30 minutes Space and floor: yoga mat in a 6x8 ft living room, upstairs neighbors below so I will not jump Equipment I actually have: mat, one 16kg kettlebell, a sturdy chair, no pull-up bar Joints / pain I will not aggravate: left knee gets angry with jumping and deep walking lunges; shoulders are fine Goal for this week: restart the habit, not PR Noise constraints: no jumping, no dropping the bell Prefer: circuits I can clock, not a 12-week spreadsheet
Example Output
1. Banner This is not medical advice. If you have pain, dizziness, or a condition, talk to a clinician. Stop a move that hurts in a sharp or joint-specific way. 2. Week map Mon: lower, no jump. Wed: upper + hinge. Fri: full body easy. Sun: walk + core. Tue/Thu/Sat: rest or easy walk. Four sessions, habit not a peak. 3. Template 0-5: walk in place, hip openers, 2 easy goblet squats to a high box (chair). 5-25: work. 25-30: easy floor breathing + pack the bell down quietly. Cap 30 including setup. 4. Workouts Mon lower (no jump, no walking lunge): Chair squat 3x8 (sit, stand, leave 2 reps). Goblet squat to a high target 2x6 with 16kg if knee is quiet; else bodyweight. Hip hinge with bell deadlift 3x6 (quiet tap). Glute bridge 2x10. Split squat only if pain-free, rear foot on floor, shallow, 2x6/side; skip if knee nags. Rest 45-60s. Regression: shallower squat. Progression: slower 3-second lower, not more depth. Wed upper + hinge: Push-up (hands on chair if floor is hard) 3x6-10. Bell row on chair 3x8/side. Tall kneel press 2x6 if stable, else floor press with bell. Deadlift 2x6. Plank 2x20s. No drop. Fri full easy: Same as Mon with 1 fewer set. Stop at 25 min even if you want more. Sun: 20 min flat walk outside or hallway. Then dead bug 2x6, side plank 15s. No circuits if tired. 5. Floor Mat parallel to the sofa. Bell stays on the mat, set down. Chair against a wall. Do not swing toward lamps. 6. Do not do Jump squats. Burpees. Walking lunges. Running in the apartment. Dropping the 16kg. 7. Recovery Sore: dull, both sides, fades in 48h. Injured: sharp, one joint, worse next day. Sleep the usual window. No supplement list. 8. Next week Repeat. If all four sessions happened, add one set to the first move only. This is not a 12-week strength plan.