This No-Equipment At-Home Workout Knocks Out Strength Training and Cardio

Updated on 11/29/2023 at 5:45 PM

Popsugar Photography | Chaunté Vaughn

I love bodyweight workouts; they're just so darn convenient. You don't have to worry about fussing with equipment — just throw down your mat (in your living room or at the gym), throw on a playlist, and get your sweat on. This fiery at-home workout is no different; all you need to get it done is a little motivation.

The full workout comprises three strength-training circuits (yes, you can build strength with just your bodyweight), with each one including a 60-second cardio burst to get your heart pounding. It's kind of like getting two workouts in one!

Of course, modify the workout below to best suit your fitness vibe. If you consider yourself a beginner or are just coming back from some exercise time off, try fewer rounds of each circuit and keep the cardio burst to 45 seconds; you can also take longer rests between rounds if needed. For intermediate or advanced exercisers, do four rounds of each circuit, keep the cardio bursts at 60 seconds, and keep your recovery periods at a minute each. Ready?

Bodyweight At-Home Workout

Equipment needed: None! But we do recommend a yoga or exercise mat to provide some cushion and keep your space clean.

Directions: Start with a quick warmup, then repeat each three-exercise circuit three times for beginners or four times for intermediate/advanced. Rest for 60 seconds between each circuit. Cool down with three to five minutes of stretching.

Circuit 1
Bodyweight Squats: 15 reps
Plank With Shoulder Taps: 20 reps
Cross Jacks: 45 to 60 seconds
Rest: one minute

Circuit 2
Reverse Lunges With Knee Drives: 10 reps per leg
Crab Walk: 20 reps
Knees Drive: 10 reps per leg
Rest: one minute

Circuit 3
Glute Bridge: 20 reps
Dead Bug: 20 reps
Butt Kicks: 45 to 60 seconds
Rest: one minute

Keep reading for detailed instructions on how to do each move.

Circuit 1: Bodyweight Squats

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

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

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

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

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

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.

Circuit 3: Glute Bridge

Lie on your back with your hands on the floor by your sides. Bend your knees and place your feet flat on the floor, then lift your hips up into a glute bridge.
Slowly lower your hips to tap the floor, then press back up into a bridge, trying to keep your hips even the whole time. That's one rep.
Aim for 20 reps total, squeezing at the top to activate the glutes.

Circuit 3: Dead Bug

Lie down with your knees pulled toward your chest and your arms reaching to the sky like a dead bug. Engage your core by hovering one leg and the opposite arm just above the floor, continuously pressing your low back into the mat.
Repeat, switching legs and arms. That's one rep.
Do 20 reps.

Circuit 3: Butt Kicks

Start standing with your feet close together.
Kick your heels toward your butt to build up heat and get your heart rate up, moving your arms alongside you.
Maintain your pace for 45 to 60 seconds.