A Total-Body Home-Workout with Limited Space and No Equipment

So you’re stuck inside with limited space, limited time, and no equipment! Not a problem. Here’s a quick and simple workout that you can do 3-4 times a week to keep your heart pumping, muscles moving, and brain happy.

The Workout

This workout is broken up into three sections: a warm-up, a circuit, and a cool-down.

Warm-up:

Do each move for 20 seconds. Do this warm-up twice.

Jumping jack
High Knees
Squats

Circuit:

Do each move for 45 seconds. Rest for 15 seconds in between each move. Do the entire circuit twice.

Spiderman Mountain Climbers
Touchdown Jacks
Jump Squats
Lateral Crawl
Squat Thrust or Burpees
Single Leg Reach Jups

Floor and Core:

Do each move for 12-20 reps based on your level. Rest for 30 seconds in between each move. Do twice.

Hip/Thigh Extensions
Single Leg Kickbacks
Bicycle Crunches
Bird Dog Crunches

Cool-down:

Do each move for 30 seconds…or longer if it feels good and you have time.

Criss Cross Arm Swing
Forward fold
Standing quad stretch
Shoulder circle
Side Bends
Child’s Pose

THE WARM UP

Jumping Jacks

Model Amanda Wheeler is a certified strength and conditioning specialist (C.S.C.S.) and Precision Nutrition Level 1 Coach. She is the co-founder of Formation Strength, an online women’s training group. Photographer: Katie Thompson.

High Knees

Squats

ADVANCED OPTION – Skater Squats

THE CIRCUIT

Spiderman Mountain Climbers

Touchdown Jacks

Jump Squats

Lateral Crawl

Squat Thrust

ADVANCED OPTION – Burpees

Single Leg Reach Jumps

FLOOR AND CORE

Hip/Thigh Extension

Single Leg Kickbacks

Bicycle Crunches

Bird-Dog Crunches

COOL DOWN

Chest Cross Arm Swing

Forward Fold

Standing Quad Stretch

Shoulder Circles

Side Bends

Child’s Pose

Congratulations on a Great Workout!

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