At-Home, No-Equipment Required Workouts

When my schedule gets crazy, my workouts are often the first thing to get pushed off of my to-do list. I used to think I needed to spend at least an hour at the gym to get a good workout, but I’ve learned that devoting even just a little bit time to exercise can still reap big benefits. In fact, some of my favorite workouts are just 10 minutes long. Here are four heart-pumping workouts that you can do just about anywhere. All you need is a little bit of space and some motivation—no equipment required!

Before starting any of these workouts, warm up with 10 minutes of light cardio (i.e. jogging or jumping jacks in place). Note: please consult your doctor before starting a new exercise program.

You have 30 minutes

I love this workout when I’m crunched for time. By the end of 30 minutes, I’m always exhausted and drenched in sweat! Repeat the following sequence of exercises four times. Rest for 60-90 seconds between each set.

• 50 Jumping Jacks
• 40 Squats
• 30 Sit-ups
• 20 Burpees (Click here to learn how to do a burpee)
• 10 Push-ups

You have 20 minutes

This workout is divided into four 5-minute blocks of exercise, which keeps your body guessing and your mind engaged. You can really push yourself because you’ll have 60 seconds to recover and catch your breath.

In 4 minutes, do as many cycles as possible of the following:
• 10 Jumping Jacks
• 10 Burpees

Rest 1 minute

In 4 minutes, do as many cycles as possible of the following:
• 10 Push-ups
• 10 Sit-ups

Rest 1 minute

In 4 minutes, do as many cycles as possible of the following:
• 10 Squats
• 10 Bicycle Crunches

Rest 1 minute

In 4 minutes, do as many cycles as possible of the following:
• 10 Jump Squats
• 10 Mountain Climbers

Rest 1 minute

You have 10 minutes

This is one of my favorite workouts because the time always flies by when I do it. The number of reps is relatively small, so I move quickly from one exercise to the next. For this workout, repeat the following sequence as many times as possible in 10 minutes.

• 8 Jumping Jacks
• 7 Squats
• 6 Sit-Ups
• 5 Push-Ups
• 4 Burpees

You have less than 5 minutes

Have you ever heard of a Tabata? They’re a great way to maximize your workout if you’re crunched for time. A Tabata is an interval training workout of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated 8 times for a total of four minutes.

Four minutes might not seem like a lot of time, but if you can fit in this workout multiple times in one day, those minutes will really add up.
• Do as many Burpees as possible in 20 seconds and then rest for 10 seconds. Repeat this cycle seven more times.

Tagged with: at-home • exercise • fitness • health • on-the-go

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