Let’s face it, going to the gym can be highly time-consuming and intimidating, but exercise remains one of the most powerful ways to improve your health, which makes exercising at home a perfect solution. However, buying a ton of exercise equipment is both expensive and many of us don’t have the space to store it. This fun at-home full-body workout is great for beginners and intermediate exercisers and requires zero equipment; it also combines strength, cardio, and mobility. Perfect for small spaces and busy schedules.
Warm-Up (5 Minutes)
Get your body ready to move:
- March or jog in place – 1 minute
- Arm circles forward and backward – 30 seconds each
- Hip circles – 30 seconds each direction
- Bodyweight squats – 1 minute
- Jumping jacks or step jacks – 1 minute
Full-Body Circuit (Repeat 2–3 Rounds)
Perform each move for 45 seconds, then rest 15 seconds between exercises.
- Squat to Calf Raise
Targets legs, glutes, and calves. Add speed for a cardio boost! - Push-Ups
Modifications: drop to knees or do incline push-ups using a wall or counter. - Alternating Reverse Lunges
Build leg strength and balance. For a challenge, add a pulse at the bottom. - Plank Shoulder Taps
In a high plank, tap opposite shoulders to engage your core and upper body. - Glute Bridges
Great for glutes and lower back. Add a pause at the top to increase tension or perform with one leg to add resistance. - Superman Holds
Lie on your stomach and lift arms, legs, and chest. Builds back and posture. - Mountain Climbers
Fast-paced move to spike your heart rate and work the core.
Cool Down & Stretch (5 Minutes)
- Downward Dog to Cobra Flow – 1 minute
- Standing Forward Fold – 1 minute
- Seated Spinal Twist – 30 seconds each side
- Butterfly Stretch – 1 minute
- Deep Breathing – 1 minute
With upbeat music playing and a timer app to stay on track and motivated, you no longer need to make your lack of equipment an excuse. Do this routine 3–4 times per week for improved strength, endurance, and energy.
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