This No-Equipment At-Home Workout Checks All the Boxes

Bodyweight workouts offer a convenient way to exercise without equipment. Whether you’re at home or in the gym, all you need is a yoga mat and some motivation. This dynamic workout includes strength-training circuits with bursts of cardio to elevate your heart rate, giving you a full-body workout experience.

Bodyweight At-Home Workout

Equipment needed: None! A yoga or exercise mat is recommended for comfort.

Directions: Begin with a warmup. For beginners, repeat each circuit three times; for intermediate/advanced levels, complete four rounds per circuit. Rest for 60 seconds between circuits and finish with a 3-5 minute cooldown stretch.

Circuit 1

• Bodyweight Squats: 15 reps
• Plank With Shoulder Taps: 20 reps
• Cross Jacks: 45 to 60 seconds
• Rest: One minute

Circuit 2

• Reverse Lunges With Knee Drives: 10 reps per leg
• Crab Walk: 20 reps
• Knee Drive: 10 reps per leg
• Rest: One minute

Circuit 3

• Glute Bridge: 20 reps
• Dead Bug: 20 reps
• Butt Kicks: 45 to 60 seconds
• Rest: One minute

Detailed Exercise Instructions

Circuit 1: Bodyweight Squats

Stand with your feet wider than shoulder-width apart. Lower into a squat, pausing when your thighs are parallel to the floor. Press into your feet to return to the starting position. Repeat for 15 reps.

Circuit 1: Plank With Shoulder Tap

Start in a high plank with feet slightly wider than hips. Tap your right hand to your left shoulder, then alternate. Maintain stability in your torso. Complete 20 reps.

Circuit 1: Cross Jacks

Stand with feet wide and arms extended. Jump to cross legs and arms, then return to the starting position. Repeat for 45-60 seconds.

Circuit 2: Reverse Lunges With Knee Drive

Begin standing, step back with your right foot into a lunge, then drive your knee up as you return to standing. Do 10 reps per leg.

Circuit 2: Crab Walk

Sit with knees bent and hands placed behind hips. Lift hips and walk forward and backward for 20 reps.

Circuit 2: Knee Drive

Stand on one leg and drive the opposite knee up. Balance and repeat for 10 reps per side.

Circuit 3: Glute Bridge

Lie on your back with feet flat on the floor. Lift your hips into a bridge position, lower, and repeat for 20 reps.

Circuit 3: Dead Bug

Lie down with knees bent and arms reaching up. Extend one leg and the opposite arm while engaging your core. Alternate for 20 reps.

Circuit 3: Butt Kicks

Stand with feet together and kick your heels toward your butt. Move your arms and keep the pace for 45-60 seconds.

Complete this routine to build strength and get your heart rate up, all without any equipment. Modify the circuits as needed to match your fitness level and enjoy the benefits of bodyweight training.