No Gym| No Problem! This Circuit Workout Uses Just Your Body
Not only is an at-home workout excuse-proof| since it’s free| it will only cost you calories! Check out this full-body circuit workout that fits in your living room. It takes about 20 minutes to do| and other than a chair| it requires no props.
Instructions: After warming up with light cardio for five minutes| repeat each three-exercise circuit twice| resting for 60 seconds after completing one rep of an entire circuit.
Click here to download a PDF of the workout that you can print. It looks best printed in color and fits on one page. Hang the workout up on your fridge to remind yourself to work it.
| Circuit One: Step Ups
- Stand in front of a sturdy chair* (make sure it won’t slide out from under you) and place your left foot in the center of the seat.
- Step up onto the chair and bring your right knee forward and up.
- Lower yourself back to the floor| with the foot landing quietly.
- Switch legs| and repeat. That completes two steps.
- Do 20 steps total.
*If a chair feels too high| use a shorter stool or a bottom stair.
| Circuit One: Push-Ups
- Place your hands directly under your shoulders and spread your fingers wide.
- Inhale as you bend your elbows| and exhale as you straighten your elbows. Keep your elbows close to your sides as you bend them.
- Do 15 push-ups| resting your knees on the ground if necessary.
| Circuit One: Walking Lunges
- Stand upright| feet together| then take a controlled step forward with your left leg.
- Lower hips toward the floor and bend both knees (almost at 90-degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle and the back knee should be pointing down toward the floor.
- Push off the with your right foot and bring it forward to starting position. This completes one rep.
- Repeat exercise starting with your left foot.
- Alternate sides for 20 reps.
| Circuit Two: Squat Jumps
- Stand with feet shoulder-width apart| arms at your sides.
- Start with a regular squat| then jump up as explosively as you can as you rise up reaching for the ceiling.
- When you land| lower your body back into the squat position to complete one rep.
- Remember to use your whole foot to jump| not just your toes. Try not to let your shoulders lean out beyond your knees as this can strain and injure your back.
- Do 15 reps.
| Circuit Two: Triceps Dips
- Position your hands shoulder-width apart on a secured bench or stable chair.
- Move your booty in front of the bench with your legs bent and feet placed about hip-width distance apart on the floor.
- Straighten out your arms and keep a little bend in your elbows to keep tension on your triceps and off your elbow joints.
- Slowly bend your elbows and lower your upper body down toward the floor until your arms are at about a 90-degree angle. Be sure to keep your back close to the bench.
- Once you reach the bottom of the movement| slowly press off with your hands| and push yourself straight back up to the starting position.
- Do 15 reps.
| Circuit Two: Elbow Plank With Leg Lift
- Start in an elbow plank. Lift your left foot about six inches off the ground| keeping your pelvis parallel to the floor. Hold for five seconds| then lower the leg.
- Try the lift with your right leg.
- Keep on alternating legs for 60 seconds.
| Circuit Three: Wall Sit
- Stand with your back against a wall| placing your feet about two feet out in front of you. Feet should be hip-width distance apart.
- Bending your knees| slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints| so you may need to inch your feet further from the wall to create proper alignment. Don’t let your knees fall in toward each other or sway outward.
- Hold for 30 seconds.
| Circuit Three: Bicycle Crunch
- Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs).
- Put your hands behind your head.
- Bring your knees in toward your chest and lift your shoulder blades off the ground| but be sure not to pull on your neck.
- Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left| bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
- Switch sides and do the same motion on the other side to complete one rep (and to create the “”peddling”” motion). Do this exercise with slow and controlled motion.
- Do 10 reps.
| Circuit Three: Side Plank
- Sit on your left side with your legs slightly bent and your feet stacked.
- Place your left hand about 12 inches from your pelvis.
- Push your hand into the ground and straighten your legs as you lift your pelvis off the ground. If you have trouble balancing| stagger your feet so the top leg is in front.
- Hold for 30 seconds and switch sides.