Full BodyHome Hero
A 40-minute home session that needs a patch of floor and nothing else. Burpees and mountain climbers drive the conditioning, bodyweight squats and push-ups cover the legs and chest, plank jacks train the core under movement, and alternate supermans look after the back.
Home Hero at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Chest, Quads, Core, Back
- Category
- Full Body
- Made for
- Everyone
- Price
- Free
6 exercises in Home Hero
- 4 × 12
- 2Bodyweight Squat4 × 20
- 4 × 15
- 4Plank Jack4 × 40s
- 5Alternate Superman3 × 16
- 4 × 40s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Hero
Circuit through all six with 45 seconds between exercises and 90 between rounds. The superman work is the one people skip and the one that keeps a home routine from becoming all push and no pull. Four rounds is a full session.
Home Hero — questions
How long does Home Hero take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for Home Hero?
Bodyweight, plus a bar or bench for a few movements. The session is built around Burpee, Bodyweight Squat, Push-Up and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Hero suitable for beginners?
Home Hero is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Home Hero work?
Chest, Quads, Core, Back. 6 exercises, starting with Burpee, Bodyweight Squat, Push-Up.
Is Home Hero free?
Yes. Home Hero is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Home Hero into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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