I love bodyweight workouts; they're just so darn convenient. You can do them at home, and you don't need any equipment, which makes them practically excuse-proof. For this at-home workout, all you need to supply is a little motivation; once you get started, the momentum of the moves will pull you through. Plus, we've added a 60-second cardio burst to each circuit [1] to increase the fat-burning potential of this sweat session. It's kind of like getting two workouts in one!
Whether you are new to working out or have been at it for a good long while, this workout is for you. For beginners, do fewer rounds of each circuit and keep the cardio burst to 45 seconds; you can also take longer rests between rounds if needed. For intermediate/advanced, do four rounds of each circuit, keep the cardio bursts to 60 seconds, and keep your recovery periods to a minute each.
At-Home Workout
Equipment needed: None
Directions: After warming up with five minutes of light cardio and dynamic stretching [2], repeat each three-exercise circuit three times for beginners or four times for intermediate/advanced. Rest for 60 seconds between each circuit. Cool down with three to five minutes of stretching [3].
Circuit 1
Goblet squat: 15 reps
Plank with shoulder tap: 20 taps total
Jumping jack cardio: 45 to 60 seconds
Rest: one minute
Circuit 2
Alternating back lunge with knee drive: 10 reps each leg
Crab walk: 20 total "steps"
Knees and toes: 45 to 60 seconds
Rest: one minute
Circuit 3
Single-leg bridge: 10 reps each leg
Bicycle crunch: 20 reps total
Twisted butt kicker: 45 to 60 seconds
Rest: one minute
Keep reading for detailed instructions on each move. Happy sweating!
Goblet Squat
Reps: 15
- Start standing with your feet wider than shoulder width. With your back slightly arched, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
- With your weight focussed in your heels, push yourself up to the starting position.
Plank With Shoulder Tap
Reps: 10 (20 taps total)
- Begin in a plank variation with your feet slightly wider than your hips for added stability.
- Keeping your torso stable, bring your right hand to your left shoulder, then return your right hand back to the mat.
- Bring your left hand to your right shoulder, then return it to the mat. This counts as one rep.
Jumping Jack
Time: 45 to 60 seconds
- Jump your legs out as you bring your hands overhead, then jump back to standing. Continue for 45 to 60 seconds.
Reverse Lunge With a Knee Drive
Reps: 10 each leg
- Stand with your feet together. Take a controlled lunge (or large step) backward with your left foot.
- As you lunge back with your left foot, drive your left arm forward to maintain your balance.
- Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
- From the ground, drive your left knee up, coming into a standing position with your left leg lifted at a 90-degree angle. Simultaneously drive your right arm up to maintain your balance.
- If it's too hard to come into the knee drive from the lunge, step your left foot in to meet your right, then raise your left knee up.
- This is one rep.
Crab Walk
Reps: 10 (20 "steps" total)
- Sit on the ground with your knees bent, your hands two inches behind you, and your fingers pointing away from your body. If this is too much weight on your wrists, slightly turn your fingers out to the sides of your body. Lift your hips two to three inches off the ground.
- Step your right foot forward as you simultaneously move your left hand forward. Then repeat on the opposite side. This completes one rep. Focus on perfecting the contralateral movement (moving opposite body parts at the same time).
- Continue walking forward for a total of 10 reps.
Knees and Toes
Time: 45 to 60 seconds
- Start with two high knees, bringing your right knee to your left hand, then your left knee to your right hand.
- Now rotate your right knee slightly outward to bring your right ankle to your left hand, then your left ankle to your right hand.
- Continue in this alternating pattern for 45 to 60 seconds.
Single-Leg Bridge
Reps: 10 each leg
- Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg toward the ceiling.
- Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
- Slowly lower your body to the floor. You can modify by keeping both feet on the floor [4].
Bicycle Crunch
Reps: 20 reps
- Lie on the floor with your knees pulled into your chest and your hands behind your head. Lift your shoulder blades off the ground and pull your abs toward your spine, pressing your low back into the mat.
- Straighten your left leg out while turning your upper body to the right, bringing your left elbow toward your right knee. Make sure your ribcage is moving and not just your elbows.
- Repeat this action on the other side to complete one rep.
Twisted Butt Kicker
Time: 45 to 60 seconds
- Stand with your feet hip-width distance apart.
- Swinging your right arm across your chest, kick your right heel toward the left side of your butt. Return to standing.
- Swing your left arm across your chest while kicking your left heel toward the right side of your butt. This completes one rep.
- Keep your core tight and continue switching sides for 45 to 60 seconds.