Popsugar Health & Fitness Body Weight 30-Minute Cardio and Strength Training Workout If You Can't Get to the Gym, Do This 30-Minute Workout at Home — No Equipment Needed 19 November 2018 by Jenny Sugar View On One Page Photo 9 of 37 ADVERTISEMENT () Start Slideshow Share This Link Copy ← Use Arrow Keys → 9 Single Leg Bridge 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 to complete the rep. Keep going for 45 seconds, switching sides halfway through (at 22 seconds). Rest for 15 seconds. Previous Next Start Slideshow Body WeightBodyweight WorkoutsIntermediate WorkoutsFull-Body Workouts30-Minute WorkoutsStrength TrainingWorkouts