I love bodyweight workouts; they’re just so darn convenient. You don’t have to worry about fussing with equipment – just throw down your mat (in your living room or at the gym), throw on a playlist, and get your sweat on. This fiery at-home workout is no different; all you need to get it done is a little motivation.
The full workout comprises three strength-training circuits (yes, you can build strength with just your bodyweight), with each one including a 60-second cardio burst to get your heart pounding. It’s kind of like getting two workouts in one!
Of course, modify the workout below to best suit your fitness vibe. If you consider yourself a beginner or are just coming back from some exercise time off, try 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 or advanced exercisers, do four rounds of each circuit, keep the cardio bursts at 60 seconds, and keep your recovery periods at a minute each. Ready?
Bodyweight At-Home Workout
Equipment needed: None! But we do recommend a yoga or exercise mat to provide some cushion and keep your space clean.
Directions: Start with a quick warmup, then 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.
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
Knees 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
Keep reading for detailed instructions on how to do each move.
