Ultimate At-Home No Equipment Workout Plan for Men & Women
This 25-minute workout routine will engage all of the major muscle groups in your body, helping you to build muscle and lose weight through increased metabolism. Perform this routine 2 to 3 times per week.
For optimal results, do a 3-5 minute warm-up to get your heart rate up before starting this workout – jumping jacks, power skips or jump rope.
The workout should be completed in a 3-cycle circuit:
- Perform each of the 12 exercises without rest
- Rest 90 seconds after completing a cycle
- Repeat the full cycle two more times with a 90-second rest in between
Note: For exercises that don’t have reps specified, do as many as you can. If the number of prescribed repetitions is too high, do as many as you can and go for one more the following week.
The key to this workout, like any other, is progression. You should push for more reps each time you do this workout. If you do 10 pushups the first time, go for 11 or 12 the next time you perform this workout. You will get stronger and achieve better overall results as long as you keep progressing.
Customize this workout!
This workout routine includes the following exercises:Burpees Bodyweight Squat Pushup Cross-Body Crunch Plank Mountain Climbers Hip Raise / Butt Lift / Bridge Superman
Note: Click on the exercise titles above to open the instructional pages and learn proper technique for performing the exercises. You can also browse our exercise guide to access the full library of available exercises.More Workout Plans