The Stay At-Home Bodyweight Workout, Burn Calories And Build Muscle Without Any Equipment

With the coronavirus shutting down sporting events, restaurants, and practically any type of social gathering spot, it’s a good time to upgrade your home gym or brush up on some of those bodyweight moves that require absolutely no equipment to keep your gains and keep progressing.

Of course, the more bodyweight you have, the more challenging that workout can be. That’s good news, since you’ll drop weight as you progress. You’ll save time otherwise spent traveling to a gym, and you’ll save money instead of forking over cash for a membership. And you’ll finish near your own kitchen, so you can whip up a post-workout recovery shake.

You don’t need a big, fancy home gym to get in shape. In fact, you don’t need any equipment at all. Burn calories and build muscle at home with this simple circuit workout.

This at-home workout is designed as a circuit. Each round of the circuit consists of seven exercises. We’ll perform three total rounds, alternating between pushing and pulling. This is designed to keep you moving, making the most of your workout time without having any equipment to put away at the end.

1. Glute Bridge

Even if you’re training first thing in the morning, your glutes are undoubtedly tight from sitting at desks and behind steering wheels all day, every day. This activates the glutes—arguably the most powerful muscles in the body—at the start of your session.

How to:

Lie face-up on the floor with knees bent 90 degrees and feet on the floor.
Squeeze your glutes and bridge your hips to the ceiling.
Only your shoulders and hips remain on the ground.
Hold for two seconds and then lower your hips toward the ground without touching.
Do 10 reps.

Hand Walks

This full-body move lengthens your hamstrings and calves while opening up your ankles and lower back. It also stabilises the shoulders.

How to:

Stand with legs straight and hands on the floor.
Walk your hands out.
Keeping your legs straight, walk you feet back to your hands using short steps from your ankles.
Do 10 reps.

Lunge Elbow to Instep

This challenges your overall core stability by combining two effective moves in one.

How to:

Begin by starting in a lunge position with your left foot out.
Place your right forearm to the ground and your left elbow against the inside of your left foot.
Hold the stretch for two seconds.
Move your left hand outside of your foot and push your hips up, making sure to point your front toes up as you do so.
Return to standing position
Repeat with alternate side.
Do 10 reps.

Plank-to-Pushup

This challenges your overall core stability by combining two effective moves in one.

How to:

Begin in a forearm plank position.
Push from your triceps, placing your right hand on the ground and then your left hand, gradually rising to pushup position.
Return to forearm plank by placing your right forearm down and then your left.
Do 10 reps.

3-Way Push-up

By doing three sets of 10 pushups in three consecutive different positions, we’re amping up this workout quickly while challenging our chest and shoulders from three angles.

How to:

Do 10 traditional pushups (hands directly below the shoulders)
Do 10 “diamond” pushups (index fingers and thumbs touching)
Do 10 wide-grip pushups (hands wider than the shoulders)
Do 10 reps.

Straight Leg Lowering

This hamstring stretch also challenges the muscles of the chest and torso.

How to:

Lie flat on your back with arms at your sides and legs straight up above your hips.
Keeping one leg straight, slowly lower the other to just above the floor.
Return to starting position and repeat.
The key is to keep your toes pointed toward your shins and your back flat on the floor.
Do 10 reps per side.

Burpee

This full-body, push-up-like exercise gives you all the benefits of pushups while also challenging your cardiovascular system and ratcheting up the intensity of your workout, which is especially important when you only have 15 minutes.

How to:

From a standing position, squat, place you hands on the ground, and “jump” your feet out into a push-up position.
Perform a pushup and then jump your feet to your hands.
Then jump as high as you can, throwing your hands over your head.
Do 10 reps.