Finding time (and motivation) to work out doesn’t always mean heading to a gym or investing in fancy equipment. Sometimes, the most effective workouts are the simplest and the most accessible. Whether you're short on time, traveling, or just prefer working out at home, this no-equipment workout plan is designed to help you move your body, build strength, and boost energy right where you are.
This will take you about 20 to 30 minutes. All you need is a bit of space, a mat if you like, and then you just start! The routine includes a warm-up, a full-body circuit, and a cool-down. Complete 3 rounds of the main workout, resting 30-60 seconds between each round. You can do more rounds over time!
Warm-up
20 x jumping jacks
20 x high knees or marching in place
10 x arm circles (forward and backward)
10 x bodyweight squats
2 Rounds
Main workout
- 15 x Squats: Legs and glutes; keep chest lifted and knees aligned with your toes.
- 8-12 x Push-ups: On knees if needed. Keep the core engaged.
- 15 x Glute bridges: Squeeze at the top to really engage hamstrings and glutes.
- 30 sec. Plank: Keep hips level and core engaged.
- 10 x per leg Reverse lunges: Move with control, maintain balance.
3 Rounds
Optional finisher (for extra sweat)
40 x mountain climbers
20 x burpees
x 2 Rounds
Cool down
Go for a 10-15 walk or/and Stretch:
- Standing forward fold (30 seconds)
- 10 x World's Greatest Stretch each leg
- Butterfly stretch (30 seconds)
- Cat-cow stretch (30 seconds)
finish with 1 minute of deep breathing
This simple but effective routine is here for you when you need something quick to do at home. Good luck!
Want more home workouts, of personalised home workouts just made for you? Feel free to reach out :)
