Home Workout Cards Printable: 24 No Equipment Bodyweight Exercises
Pull a card, follow three easy steps and move your body at home, no gym and no equipment.
Overview
Home workout cards printable set made of 24 cut-out exercise cards that use only your body weight, explained in clear, friendly language. Across 12 undated pages you will find cards for warming up, legs, arms, core, full body and cooling down, plus four done-for-you routines, a session builder and a tracker for 4 weeks. Download the PDF instantly in US Letter and A4. Nothing is shipped.
A friendly, low pressure way to start moving again, right in your living room.
How the home workout cards printable set grows with you
Every card lists the reps or time, the muscles it targets, three easy steps, a small rhythm bar for each rep and both a gentler and a tougher variation, so one deck keeps working as you get stronger.
Pick a done-for-you routine, starting with a gentle 10 minute option and building to longer low impact sessions, or create your own on the builder page. Over 4 weeks, the tracker holds your reps, training days and check-ins on progress.
Who these exercise cards are for
- Beginners wanting simple, clear moves without going to a gym
- Busy people who want a quick session at home on a packed day
- Anyone easing back into movement after time off
- People creating a small workout corner at home who like a physical card to follow
Design and printing
- Soft, minimalist style with white pages and light blush pink touches that save ink
- Roomy margins so your home printer never cuts anything off
- Portrait format in A4 (210 x 297 mm) or US Letter (8.5 x 11 inches)
- 24 cards printed 4 to a page, with dashed cutting lines and plenty of space between them
- Undated, so you can begin in any week and print the builder and tracker again
What's inside (12)
Inside the home workout cards printable set: 12 pages
- 1Cover page listing the contents
- 2How to use your cards: getting started, how to read a card, finding your level, form reminders, when to stop and rest, and a gentle safety note
- 3Warm-up cards: step touch, hip circles, arm circles and march in place
- 4Lower body cards: calf raise, glute bridge, reverse lunge and squat
- 5Upper body cards: wall angels, bent-over row, overhead press and wall push-up
- 6Core cards: side plank, bird dog, dead bug and forearm plank
- 7Full body cards: slow climbers, step jacks, knee to elbow and squat to reach
- 8Cool-down cards: child's pose, chest opener, standing quad stretch and hamstring stretch
- 9Ready-made routines: four gentle, low impact sessions between 10 and 25 minutes long, among them Gentle start, Legs and core and Arms and posture, with a soft weekly rhythm
- 10Workout builder: name the session, set the timing, rate your energy, fill a table with the card, reps, sets and a done tick, then note how you felt
- 114 week workout tracker: set a goal, mark training days, record the reps for every move each week, then do a progress check and list your wins
- 12Write your own: 4 blank cards for exercises you choose
Files & printing
What you download
- Home Workout Cards, US Letter PDF (12 pages)
- Home Workout Cards, A4 PDF (12 pages)
- Read Me First, a brief PDF printing guide
How to download and print
- Check out with PayPal, a debit or credit card, Apple Pay or Google Pay. Your download page opens as soon as the payment goes through.
- We email the same private download links to you, so you can download your files again later.
- Open the PDF in a free reader such as Adobe Acrobat Reader and print at 100% or Actual size.
- Print only the pages you need, as often as you like, for your own personal use.
Good to know
- This set is a PDF designed to be printed and cut at home.
- You receive a digital file only. Nothing physical is mailed to you.
- Colors may look a little different on your screen than on paper.
- Made for your own personal use. Sharing, reselling or redistributing the files is not allowed.
- Digital files cannot be returned. If a file does not open or print properly, email us and we will help quickly.
- These cards share general movement ideas for your own use. They are not medical advice and cannot replace a doctor or qualified trainer. Please ask your doctor before you begin a new routine, particularly if you are pregnant, injured or have a health condition. Keep each move comfortable, and stop if you feel pain, dizziness or unwell.
How this was made
Designed and written by PetiteDiary. AI tools helped draft parts of the text, and some background scenes in the preview images were created with AI. Every page was designed, reviewed and checked before release.
Questions
Questions about the home workout cards printable
Do I need any equipment?
No. All 24 exercises use your body weight only, and some use a wall for support.
Are the exercises suitable for beginners?
Yes. Each card has an easier and a harder option, and the routines are low impact, starting with a 10 minute gentle session.
What paper is best for the cards?
Heavier card stock, around 200 to 300 gsm, makes the cards last. Cut on the dashed lines and keep the deck in a little box or envelope.
Can I add my own exercises?
Yes. Page 12 has 4 blank cards to write your own exercises, and the workout builder lets you plan custom sessions.
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