This No-Equipment At-Home Workout Checks All the Boxes

Circuit 1: Bodyweight Squats

Circuit 1: Bodyweight Squats, Circuit 1: Plank With Shoulder Tap, Circuit 1: Cross Jacks, Circuit 2: Reverse Lunges With Knee Drive, Circuit 2: Crab Walk, Circuit 2: Knee Drive
  • Start standing with your feet wider than shoulder-width apart.
  • Sit your hips back, bend your knees, and lower into a squat. Pause when your thighs are parallel to the floor, or as low as is comfortable for you.
  • Press into your feet to straighten your legs and stand, returning to the starting position. That's one rep.
  • Do 15 reps.

    • Circuit 1: Plank With Shoulder Tap

    Circuit 1: Bodyweight Squats, Circuit 1: Plank With Shoulder Tap, Circuit 1: Cross Jacks, Circuit 2: Reverse Lunges With Knee Drive, Circuit 2: Crab Walk, Circuit 2: Knee Drive
  • Start in a high plank with your feet slightly wider than your hips for added stability.
  • Keeping your torso stable, bring your right hand to your left shoulder, then return your right hand back to the mat.
  • Bring your left hand to your right shoulder, then return it to the mat. Try not to rock your hips during the movement. That's one rep.
  • Do 20 reps.

    • Circuit 1: Cross Jacks

    Circuit 1: Bodyweight Squats, Circuit 1: Plank With Shoulder Tap, Circuit 1: Cross Jacks, Circuit 2: Reverse Lunges With Knee Drive, Circuit 2: Crab Walk, Circuit 2: Knee Drive
  • Start standing with your feet wide apart and your arms fully extended.
  • Jump to cross your legs and arms, then hop back out to your original wide stance.
  • Repeat for 45 to 60 seconds.

    • Circuit 2: Reverse Lunges With Knee Drive

    Circuit 1: Bodyweight Squats, Circuit 1: Plank With Shoulder Tap, Circuit 1: Cross Jacks, Circuit 2: Reverse Lunges With Knee Drive, Circuit 2: Crab Walk, Circuit 2: Knee Drive
  • Start standing with your feet together.
  • Take a big step backward with your right foot, lowering into a lunge, driving your right arm forward to help maintain your balance. Aim to get your front thigh parallel to the floor, with your back knee hovering just off the ground.
  • Push into your left foot and drive your right knee up, coming to stand on your left leg with your right leg in a high knee. Simultaneously drive your left arm forward to help maintain your balance.
  • If it's too hard to come into the knee drive from the lunge, step your left foot in to meet your right, then raise your left knee up. That's one rep.
  • Do 10 reps, then repeat on the other side.

    • Circuit 2: Crab Walk

    Circuit 1: Bodyweight Squats, Circuit 1: Plank With Shoulder Tap, Circuit 1: Cross Jacks, Circuit 2: Reverse Lunges With Knee Drive, Circuit 2: Crab Walk, Circuit 2: Knee Drive
  • Sit on the ground with your knees bent, feet flat on the floor, hands flat on the floor two inches behind your hips, and fingers pointing toward your body. If this is too much weight on your wrists, slightly turn your fingers out to the sides. Lift your hips off the ground as high as is comfortable.
  • Step your right foot forward as you simultaneously move your left hand forward. Then repeat on the opposite side. That's one rep.
  • Do 10 reps forward, then 10 reps backward.

    • Circuit 2: Knee Drive

    Circuit 1: Bodyweight Squats, Circuit 1: Plank With Shoulder Tap, Circuit 1: Cross Jacks, Circuit 2: Reverse Lunges With Knee Drive, Circuit 2: Crab Walk, Circuit 2: Knee Drive
  • It's time for more knee drives (this time minus the lunge). Once again, push into your left foot and use your core to bring your right knee up. Balance on your left leg with your right leg in a high knee. That's one rep.
  • Do 10 reps, then repeat on the other side.

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