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Kelsey Wells's 20-Minute Equipment-Free Full-Body Workout

If You Want to Get Stronger Without Equipment, Try This 20-Minute Full-Body HIIT Workout

Oct 26 2020

As you wait for the gym equipment you ordered to get delivered, we've got you covered with an efficient total-body HIIT workout that will challenge your strength and endurance. NASM-certified trainer Kelsey Wells of SWEAT app is also the creator of the PWR programs, and this workout is inspired by the new 10-week PWR Zero Equipment program. We're loving it because every workout takes under 30 minutes to complete.

"My new PWR Zero Equipment program allows you to evenly train your muscle groups without having to use weights through the blend of HIIT cardio and compound strength-based exercises," Wells told POPSUGAR. No matter your fitness level, anyone can do these workouts because they can be modified or progressed to meet your needs. For example, if you're a beginner, you can perform the exercises slower or do fewer reps, and if you're more conditioned, you can perform more reps or do the moves faster to up the intensity, Wells explained.

Whether you're just getting familiar with training or simply need a program to commit to, Wells has got you covered. If you want a taste of what her 10-week equipment-free program is like, grab some water, get your favourite playlist ready, and check out her 20-minute workout ahead.

Kelsey Wells's 20-Minute Full-Body Workout

Equipment needed: a yoga mat or a soft surface to train on

Before you jump into the workout, Wells said to make sure that you warm up. She recommends completing three to five minutes of cardio such as jogging or skipping in place. Once you've completed the cardio, she recommends completing dynamic stretches such as leg swings, arm circles, and torso twists to increase your range of motion and prevent injury.

This workout is broken up into three parts: a superset, a circuit, and a burnout. First, you'll complete three rounds of the superset, performing push-ups into side planks and straight-leg raises back-to-back, taking little to no rest in between each exercise. Once you've completed the superset, you'll perform rounds of X planks, ab bikes, and double-pulse squat jumps as a circuit, working for 50 seconds followed by 10 seconds of rest. Take one minute of rest in between each round. Finally, you'll finish the workout with a minute of nonstop half burpees.

You're going to be putting in work, so don't forget to take a few minutes to cool down and return your heart rate to normal afterward. Wells recommends three to fives minutes of walking to lower your heart rate followed by static stretching.

  • Superset one, exercise one: push-up with side plank: 10 reps (five reps per side)
  • Superset one, exercise two: straight-leg raise: 12 reps

Take one minute of rest before advancing to the circuit.

  • X plank: perform for 50 seconds, then take 10 seconds of rest
  • Ab bike: perform for 50 seconds, then take 10 seconds of rest
  • Double-pulse squat jump: perform for 50 seconds, then take 10 seconds of rest

After you complete three rounds of the circuit, take one minute of rest before advancing to the burnout.

  • Half burpee: one minute
Image Source: SWEAT App

1. Superset 1, Exercise 1: Push-Up With Side Plank

  • Place both hands on the ground or a mat slightly further than shoulder-width apart. Your feet should be in line with your hands and you should be resting on the balls of your feet.
  • Take an inhale as you maintain a straight back and stabilise through your abdominals. Bend your elbows and begin to lower your torso toward the floor until your arms form two 90-degree angles.
  • Exhale as you push through your chest and extend your elbows to lift your body back up off the ground, returning to the starting position. Lift your right hand off the ground and extend your arm upward as you simultaneously turn your torso to face the long side of your mat. Be sure to engage your obliques (the sides of your abs) to keep your hips elevated.
  • Inhale and lower your right hand back to the ground, returning to the starting position.
  • Repeat this movement lifting the left hand off the ground. This counts as two reps.
  • Continue to alternate between the right and left sides for a total of 10 reps (five reps per side).
Image Source: SWEAT App

2. Superset 1, Exercise 2: Straight-Leg Raise

  • Begin lying on your back on a yoga mat. Extend both of your legs and engage your abdominal muscles by drawing your belly button in toward your spine. This is your starting position.
  • On an exhale, keep your legs extended as you slowly begin to raise your legs up off the ground until they form a 90-degree angle at the hips. It's OK if you're unable to reach a 90-degree angle; go as far as your body allows without pain or straining.
  • On an inhale, slowly lower your legs, returning to the starting position without letting your feet touch the ground.
  • This counts as one rep.
  • Complete a total of 12 reps.
  • Repeat this superset for a total of three rounds.
Image Source: SWEAT App

3. X Plank

  • Begin in a traditional plank position with both of your hands on the floor and your elbows and wrists in straight lines. Resting on the balls of your feet, brace your abdominals to maintain a neutral spine.
  • On an inhale, brace your abs, elevate your hips, and lift your left hand up off the ground reaching toward your right foot. It's OK if your hand doesn't touch your foot.
  • On an exhale, lower back to the starting position. This counts as one rep. Repeat on the right side and continue to alternate between the right and left sides.
  • Repeat for a total of 50 seconds, then take 10 seconds of rest.
Image Source: SWEAT App

4. Ab Bike

  • Start by lying straight on your back on a yoga mat with your legs extended out in front of you.
  • Bend your elbows and place your hands behind your earlobes. Gently raise both legs, your head, and your shoulders off the mat.
  • Keep your right leg extended as you bend your left knee and draw it in toward your chest. At the same time, rotate your torso to the left, bringing your right elbow to your knee.
  • Untwist your torso and extend your left knee to return to the starting position. Immediately bend your right knee and draw it in toward your chest and rotate your torso to the right to bring your left elbow to your knee. Untwist your torso and extend your right knee to return to the starting position.
  • This counts as two reps.
  • Repeat for a total of 50 seconds followed by 10 seconds of rest.
Image Source: SWEAT App

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5. Double-Pulse Squat Jump

  • Start standing with your feet shoulder-width apart.
  • On an inhale, bend your knees until your upper legs (quadriceps) are parallel with the floor. Make sure you are looking straight ahead. Ensure that your back remains between a 45- to 90-degree angle to your hips.
  • Push through your heels and extend your legs slightly. Bend your knees to return to the full squat position.
  • Exhale as you push through your heels, jumping up as high as you can, fully extending both your knees and hips. Land with control by bending your knees and hips as your feet make contact with the ground. Be sure to land on your full foot and not just your toes and to land as softly and as quietly as you can. Make sure to maintain soft knees to avoid injury.
  • This counts as one rep.
  • Continue performing double-pulse squat jumps for 50 seconds, then take 10 seconds of rest.
Image Source: SWEAT App

6. Half Burpee

  • Begin by placing both hands on the mat slightly further than shoulder-width apart. Your legs should be extended out behind you with your feet together, resting on the balls of your feet. This is your starting position.
  • On an exhale, jump both of your feet forward, aiming for the outside of your hands, ensuring your feet remain shoulder-width apart. It's OK if your feet don't land directly by your hands; go as far as your body allows.
  • On an inhale, jump both of your feet backward, returning to the starting position.
  • This counts as one rep.
  • Repeat for 60 seconds.
Image Source: SWEAT App

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