8 mins read

This No-Equipment, At-Home Workout Knocks Out Strength Training and Cardio in One

Emily Turner
At-Home Workout For Women | No Equipment

Image Source: POPSUGAR Photography / Sam Kang
Product Credit: POPSUGAR TPE Yoga Mat, Live the Process crop top, Live the Process leggings, APL sneakers, Kris Nations gold necklace, Emma Pills ring, Senia Rachel links

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. It’s built around three strength-training circuits (yes, you can build strength with just your bodyweight!). Plus, we’ve added a 60-second cardio burst to each circuit to increase the difficulty and get your heart pounding. 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 at-home 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 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. You may want a yoga mat or to do the floor moves on a soft surface, like a carpet.

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
Jumping Jacks: 45 to 60 seconds
Rest: one minute

Circuit 2
Reverse Lunges With Knee Drives: 10 reps per leg
Crab Walk: 20 reps
Knees and Toes: 45 to 60 seconds
Rest: one minute

Circuit 3
Single-Leg Bridges: 10 reps per leg
Bicycle Crunches: 20 reps
Twisted Butt Kickers: 45 to 60 seconds
Rest: one minute

Keep reading for detailed instructions on how to do each move.

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