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You don’t need a big, fancy home gym to get in shape. In fact, you don’t need any equipment at all. Burn calories and build muscle at home with this simple circuit workout.

With the coronavirus shutting downOpens in a new Window. sporting events, restaurantsOpens in a new Window., and practically any type of social gathering spot, it’s a good time to upgrade your home gymOpens in a new Window. or brush up on some of those bodyweight movesOpens in a new Window. that require absolutely no equipment to keep your gains and keep progressingOpens in a new Window..  

If you need a portable workoutOpens in a new Window. that can be done in your living room, basement, or bedroom, or even the park  it’s possible to craft an intense workout with just your bodyweight.

 

Of course, the more bodyweight you have, the more challenging that workout can be. That’s good news, since you’ll drop weight as you progress. You’ll save time otherwise spent traveling to a gym, and you’ll save money instead of forking over cash for a membership. And you’ll finish near your own kitchen, so you can whip up a post-workout recovery shakeOpens in a new Window..

HOW IT WORKS: THE AT-HOME, NO-EQUIPMENT BODYWEIGHT WORKOUT

This at-home workout is designed as a circuit. Each round of the circuit consists of seven exercises. We’ll perform three total rounds, alternating between pushing and pulling (or upper- and lower-body movements). This is designed to keep you moving, making the most of your workout time without having any equipment to put away at the end.

 
 
 
 
 
 
 
 
 
1. Glute Bridge

Why It Works: Even if you’re training first thing in the morning, your glutes are undoubtedly tight from sitting at desks and behind steering wheels all day, every day. This activates the glutes—arguably the most powerful muscles in the body—at the start of your session.

How to Do It:

  1. Lie face-up on the floor with knees bent 90 degrees and feet on the floor.
  2. Squeeze your glutes and bridge your hips to the ceiling.
  3. Only your shoulders and hips remain on the ground. Hold for two seconds and then lower your hips toward the ground without touching.

Prescription: 10 reps

 
2. Hand Walks

Why It Works: This full-bodyOpens in a new Window. move lengthens your hamstrings and calves while opening up your ankles and lower back. It also stabilizes the shouldersOpens in a new Window.Opens in a new Window..

How to Do It:

  1. Stand with legs straight and hands on the floor.
  2. Walk your hands out. Keeping your legs straight, walk you feet back to your hands using short steps from your ankles.

Prescription: 10 reps

3. Lunge Elbow to Instep

Why It Works: This challenges your overall core stability by combining two effective moves in one.

How to Do It:

  1. Begin by starting in a lunge position with your left foot out.
  2. Place your right forearm to the ground and your left elbow against the inside of your left foot. Hold the stretch for two seconds.
  3. Move  your left hand outside of your foot and push your hips up, making sure to point your front toes up as you do so.
  4. Return to standing position
  5. Repeat with althernate side.

Prescription: 10 reps

4. Plank-to-Pushup

Why It Works: This challenges your overall core stabilityOpens in a new Window. by combining two effective moves in one.

How to Do It: Begin in a forearm plank position. Push from your triceps, placing your right hand on the ground and then your left hand, gradually rising to pushup position. Return to forearm plank by placing your right forearm down and then your left.

Prescription: 10 reps

5. 3-Way Pushup

Why It Works: By doing three sets of 10 pushups in three consecutive different positions, we’re amping up this workoutOpens in a new Window.Opens in a new Window. quickly while challenging our chest and shoulders from three angles.

How to Do It:

  1. Do 10 traditional pushups (hands directly below the shoulders)
  2. Do 10 “diamond” pushups (index fingers and thumbs touching)
  3. Do 10 wide-grip pushups (hands wider than the shoulders)

Prescription: 10 reps of each

6. Straight Leg Lowering

Why It Works: This hamstring stretchOpens in a new Window.Opens in a new Window. also challenges the muscles of the chest and torso.

How to Do It:

  1. Lie flat on your back with arms at your sides and legs straight up above your hips.
  2. Keeping one leg straight, slowly lower the other to just above the floor. Return to starting position and repeat.
  3. The key is to keep your toes pointed toward your shins and your back flat on the floor.

Prescription: 10 reps per side

7. Burpee

Why It Works: This full-body, push-up-like exercise gives you all the benefits of pushups while also challenging your cardiovascular systemOpens in a new Window.Opens in a new Window. and ratcheting up the intensity of your workout, which is especially important when you only have 15 minutes.

How to Do It:

  1. From a standing position, squat, place you hands on the ground, and “jump” your feet out into a push-up position.
  2. Perform a pushup and then jump your feet to your hands.
  3. Then jump as high as you can, throwing your hands over your head.

Prescription: 10 reps

 
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