Some days your workout plans get thrown out the window and you have to do something at home. Remember, something is better than nothing. Continue to build your workout consistency, and you’ll continue to be rewarded.
Here are 24 workouts that can be done at home with no equipment, varying in time durations and intensity levels:
1. Tabata Squats: 20 seconds of squats, 10 seconds rest. Repeat for 4 minutes. For added volume, complete this for 4 total sets of 4 minutes
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2. 10-Minute AMRAP (As Many Rounds As Possible): 10 push-ups, 15 sit-ups, 20 lunges.
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3. 5 Rounds for Time: 10 burpees, 20 mountain climbers, 30-second plank.
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4. EMOM (Every Minute on the Minute) for 10 minutes: 10 jumping jacks, 5 push-ups.
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5. 15-Minute EMOM: Odd minutes – 15 squats (find weight to hold), even minutes – 10 push-ups.
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6. 20-Minute AMRAP: 10 air squats (or pistol squats), 10 sit-ups, 10 up-downs, 1:00 plank hold.
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7. 3 Rounds for Time: 20 lunges, 15 push-ups, 10 tuck jumps.
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8. 8 Rounds: 20 seconds of high knees, 10 seconds rest.
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9. 5 Rounds for Time: 20 alt. jumping lunges, 15 V-Ups push-ups, 10 push ups.
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10. 12-Minute EMOM: Odd minutes – 20 alt. v-ups, even minutes – 15 jump squats.
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11. 4 Rounds for Time: 10 burpees, 20 walking lunges, 30-second plank.
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12. 10-1 Countdown: Start with 10 squats, 10 sit-ups, 10 burpees. Decrease by 1 rep each round.
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13. 20-Minute AMRAP: 10 jumping lunges, 15 push-ups, 20 bicycle crunches.
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14. 3 to 6 Rounds: 30 seconds of mountain climbers, 30 seconds of plank, 30 seconds of rest.
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15. 5 Rounds for Time: 15 paused air squats, 15 push-ups, 20 Russian twists.
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16. 6-Minute EMOM: Odd minutes – :30 max effort squats, even minutes – 5 burpees.
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17. 3 Rounds for Time: 20 jump squats, 15 push-ups, 10 tuck jumps.
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18. 10-Minute AMRAP: 5 burpees, 10 sit-ups, 15 lunges.
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19. 4 Rounds: 30 seconds of high knees, 30 seconds of plank, 30 seconds of rest.
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20. 5 Rounds for Time: 10 squat jumps, 20 bicycle crunches, 30-second side plank (each side).
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21. 8-Minute EMOM: Odd minutes – 10 sit-ups, even minutes – 10 jumping jacks.
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22. 3 Rounds for Time: 15 burpees, 20 walking lunges, 30-second plank.
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23. 15-Minute AMRAP: 5 push-ups, 10 air squats, 15 sit-ups.
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24. 10-Minute EMOM: Odd minutes – :40 Superman Arch Hold, even minutes – :40 Tuck Hold
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