Greatest Equipment-Free Home Workouts

A Lower-Body Workout With Cardio Burnout

We bet you haven't attempted the runner's lunge-to-balance or corkscrew (a dynamic plank variant that will challenge your core strength). Amy Eisinger, C.P.T. Following that, cardiac exhaustion will press again. Resting between circuits makes it easy or harder.

A 20-Minute HIIT Workout That’s Kinder on Your Joints

Several at-home HIIT exercises include plyometric techniques, but people with joint issues should avoid them. Colleen Conlon's Equinox low-impact HIIT routine includes side kick throughs and crab toe touches. Consult your doctor before starting skater hops.

A Full-Body Cardio Challenge

Want a full-body home aerobic workout? Eisinger's method. Five workouts target shoulders, core, and legs (squat pulse) (frogger). After your chosen rounds, AMRAP (as many repeats as feasible) will finish the circuit.

A Plank-Based Workout to Light Up Your Core

Bodyweight arm workouts work. Plank variations improve shoulders and triceps. After skaters, Lita Lewis's routine includes push-ups, shoulder taps, and plank forearm reaches. Second circuit: plank jacks and forearm planks. Post-workout planks are required. Kneel for awkward form.


No Burpees or Mountain Climbers in This Routine

Try HIIT. Conlon's bodyweight workout targets all muscular groups in many planes. She added intensity with HIIT workouts like the lateral shuffle and explosive crab reach. Before the exercise, practice each new move 10 times at a comfortable intensity.

A 4-Move 30-Minute Cardio Workout

Eisinger's full-body at-home aerobic exercise requires fast froggers, bird-dog crunches, and three-point toe touches. If you want to sweat, try this 30-minute cardio exercise without jogging. 

8-Minute Abs Exercise

We like eight-minute abs exercises because they're tough. This at-home workout, devised by Amy Marturana Winderl, C.P.T., involves 30 seconds of five exercises, including dead bug, forearm plank rock, and plank up-down, without resting between movements.

A 5-Minute Core Exercise

If done correctly, planks work your shoulders, legs, and butt as well as your abs. This bodyweight exercise by Marturana Winderl involves five plank variants, including plank up-downs (which target your shoulders and triceps) and plank jacks (to give a cardio element).

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Beginners' 3-Move Cardio

the skater, three-point toe touch, and flutter kick—is a great way to master the routines and start at-home training. Start with 30-second motions and 30-second rests. When you become better at cardio, work more and relax less.