At-Home (No Equipment) Workout

Share this page
Pin It
Fitness Programs
Find an ACE Pro

Trainers Near You
Ashburn VA change location

Carla Lawson
leesburg, VA


Elizabeth Ginexi
silver spring, MD


Jenny McClendon
silver spring, MD


View More


Workouts & programs

< BACK

At-Home (No Equipment) Workout

This workout provides a challenging total-body workout that can be done from the comfort of home with no equipment other than bodyweight and space.

WARM-UP

See Detailed Exercise Information

Cobra

Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.

View Details >
See Detailed Exercise Information

Cat-Cow

Move slowly through the range-of-motion for 6-10 repetitions; rest 30 seconds, repeat stretch 1-2 more times.

View Details >
See Detailed Exercise Information

Supine Pelvic Tilts

Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets

View Details >

Frequency:

This program could be done two-to-three times per week, with at least one full day of rest between workouts.



Intensity:

The purpose of a bodyweight-only workout is to improve muscular strength and endurance so the repetition range should be between twelve and twenty.When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises).

WORKOUT

See Detailed Exercise Information

Glute Bridge

Perform 12-15 repetitions; push hips up on 2-count/hold at the top for a 2 count/lower on a 4-count, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets.

View Details >
See Detailed Exercise Information

Contralateral Limb Raises

Perform 12-20 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets

View Details >
See Detailed Exercise Information

Side Lying Hip Abduction

Perform 12-20 repetitions with each leg, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets

View Details >
See Detailed Exercise Information

Side Lying Hip Adduction

Perform 12-20 repetitions with each leg, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets

View Details >
See Detailed Exercise Information

Side Plank with Straight Leg

Hold position for 5-20 seconds, alternate sides; repeat 1-2 more times for a total of 2-3 sets

View Details >
See Detailed Exercise Information

Push-up

Perform 12-20 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets

View Details >
See Detailed Exercise Information

Forward Lunge with Arm Drivers

Perform 12-20 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets

View Details >
See Detailed Exercise Information

Side Lunge

Perform 12-20 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets

View Details >
See Detailed Exercise Information

Supine Reverse Crunches

Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. To increase the intensity of the exercise hold a small weight or medicine ball between the feet

View Details >
See Detailed Exercise Information

Bent-Knee Sit-up / Crunches

Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. To increase the intensity of the exercise extend the body’s lever arm by extending both arms straight over the head.

View Details >

Frequency:

This program could be done two-to-three times per week, with at least one full day of rest between workouts.



Intensity:

The purpose of a bodyweight-only workout is to improve muscular strength and endurance so the repetition range should be between twelve and twenty.

When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises).

COOLDOWN

See Detailed Exercise Information

Cobra

Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.

View Details >
See Detailed Exercise Information

Downward-facing Dog

Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.

View Details >

Frequency:

This program could be done two-to-three times per week, with at least one full day of rest between workouts.



Intensity:

The purpose of a bodyweight-only workout is to improve muscular strength and endurance so the repetition range should be between twelve and twenty.

When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises).