No-Equipment Workout At Home In 15 Minutes


The best at-home workouts don’t necessarily require a ton of equipment or any equipment other than your own bodyweight. That’s good news for many exercisers who may not have dumbbells, kettlebells, resistance bands, or other equipment at home, especially after the closures of gyms and fitness studios (and the recommendations to social distancing) due to the new coronavirus.

If you don’t have a lot of equipment, at-home bodyweight workouts are clutch and allow you to keep up your fitness routine. You might think your options are limited if you don’t have a whole rack of equipment at your disposal, but that’s definitely not the case. You can use bodyweight exercises to work nearly every muscle in your body. Below is the workout moves without any equipment needed!

High Knees

Source: m.musely.com

Steps: Start in a standing position on the mat. Lift right knee up to hip height, keeping the foot flexed and bringing left elbow forward while right elbow goes back. Return to standing with arms by sides, then repeat on the opposite side. Continue alternating sides, and speed it up for an added challenge. Complete as many reps as possible in 30 seconds, and then continue to the next move.

Butt Kicks

Source: musely.com

Steps: Start standing, core engaged. Bring right heel behind you to touch right glute. Bring the right foot back down to the ground, then repeat on the opposite side. Continue alternating sides, and speed it up for an added challenge. Complete as many reps as possible in 30 seconds, and then continue to the next move.

Inchworm Walkouts

Source: physiownc.com

Steps: Start standing, then fold forward. Keeping legs straight (knees can be bent slightly if hamstrings are tight), begin walking hands out until shoulders are over wrists and body is straight. Walk hands back toward feet, keeping legs as straight as possible. Return to standing. Complete as many reps as possible in 30 seconds, and then continue to the next move.

Lateral Bear Crawl

Source: oxygenmag.com

Steps: Start in bear plank, with shoulders over wrists, knees under hips and hovering a few inches off of the mat. Move hands and feet left for three steps, keeping hips stable, head in line with the tailbone, and knees lifted off of the floor. Don’t let feet or hands cross. Move hands and feet right for three steps. Complete as many reps as possible in 30 seconds, alternating directions, and then continue to the next move.

Bodyweight Squat

Source: julielohre.com

Steps: Start standing with feet hip-distance apart, toes pointed out slightly. Keeping the head in line with the tailbone, sit while shifting hips back. Lower down until thighs are parallel with the ground. Drive-up through the heels to standing and repeat. Complete as many reps as possible in 45 seconds, then rest for 10 seconds. Proceed to the next move.

Pushup Hold

Source: podiumrunner.com

Steps: Start in plank position, shoulders over wrists and feet hip-distance apart. Maintaining a straight line from head to heels, lower body down and hold in place about 6 inches above the mat. Drop to knees to press back up to plank. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.

That’s how you move your body without any equipment needed. Do the movements above frequently while you do your work at home. Give only several minutes to workout leads you to the strong immune body which very needed right now.


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