Skip to content
Phab Phit
Free Workouts

Train anywhere.
no equipment.

Just you, a little floor space, and 20–30 minutes. Pick a workout, hit 3–4 rounds, and get stronger anywhere — then grab the printable PDF to take it with you.
  • No equipment — just your body
  • 20–30 minutes
  • Repeat 3–4 rounds
  • Rest 30–60 seconds between exercises
Total Body at-home workout — Phab Phit
6 moves · no equipment

Total Bodyat home

View workout
Leg Day at-home workout — Phab Phit
6 moves · no equipment

Leg Dayat home

View workout
Upper Body at-home workout — Phab Phit
6 moves · no equipment

Upper Bodyat home

View workout
Cardio at-home workout — Phab Phit
6 moves · no equipment

Cardioat home

View workout
Stretch at-home workout — Phab Phit
9 stretches · no equipment

Stretchat home

View workout
All five, one email

Get the whole pack

Every workout on this page, sent to you as printable PDFs — so they're on your phone when you need them.

Want a plan built around your body, schedule, and goals?

See coaching options