At-Home (No Equipment) Workout

This workout provides a challenging total-body workout that can be done from the comfort of home with no equipment other than bodyweight and space.

Program:

• Warm-up
   
• Workout
   
• Cool-down

For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.

Cobra

Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.
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Cat-Camel

Move slowly through the range-of-motion for 6-10 repetitions; rest 30 seconds, repeat stretch 1-2 more times.
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Supine Pelvic Tilts

Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets
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Frequency:

This program could be done two-to-three times per week, with at least one full day of rest between workouts.

Intensity:

The purpose of a bodyweight-only workout is to improve muscular strength and endurance so the repetition range should be between twelve and twenty.

When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises).

For professional guidance in your exercise program,

find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.