I’ve been asking around and what I hear you want the most right now is a quick, full-body workout that you can do at home with no equipment.
- In the morning before the day’s chaos begins
- While your kid is napping
- While the laundry is drying
- Or in the last 20 min before your kids get out of school
Easy.
Here are 2 full-body workouts that can each be done in 20 min or less with no equipment.
You can choose your favorite and do it on repeat, rotate them, or mix-and-match the exercises you like and put together your own workout.
Even without using weights, you can still progressively overload by doing more reps, more sets, or having less rest time between. Basically – anything that makes it harder each time you do it.
In this 4:58 video: Progressive overload is the key principle behind getting stronger. Dr. Rachel Felber explains what it is, why it’s non-negotiable for results, and simple ways to apply it — even without heavy weights.
- What progressive overload really means
- Why repeating the same workout stops working
- Easy ways to add challenge week to week
WORKOUT 1:
Warm-up: High knees x 30 seconds
2 ROUNDS:
- Body-weight squats x 10
(More difficult: squat jumps) - Kneeling push-ups, wide grip x 10
(More difficult: standard, on toes) - Glute bridge x 15
(More difficult: single-leg glute bridge) - Jackknife x 10
- Bicycle crunch x 15 each side)
REST for 90 seconds then repeat.
WORKOUT 2:
Warm-up: Butt kickers x 30 seconds
2 ROUNDS:
- Walking lunges x 10 each leg
(More difficult: lunge jumps) - Chair dips x 10
- Body-weight single-leg RDL x 8 each leg
- Kneeling commandos x 8 each side
(More difficult: standard, on toes) - Bent-knee windshield wiper x 10 each side
(More difficult: legs straight)
REST for 90 seconds then repeat.
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