One of the questions I get asked most often is, “What workouts can be done at home without equipment?”. I love being asked this question, because body-weight workouts are my favorite! Below is a list of 10 exercises you can do in your living room along with their description and benefit. You’ll also see a video of correct form for each exercise. I recommend doing each exercise in the order presented. This circuit is great, because you’ll hit all the major muscle groups in such a short amount of time. Set a timer for 30 seconds, run through the whole circuit two times and you’re done in 10 minutes!
Walking Lunges - step back one leg at a time and drop both knees to a 90-degree bend. This exercise is a great way to start getting the muscles warm, while also working your quads, glutes, and calves.
Inchworms - while attempting to keep the legs straight, hinge at the hips, place your hands on the ground and walk out to a plank position. Move hips to a downward dog and walk your hands back to your feet and return to standing position. This exercise will warm up your core, shoulders and hamstrings.
Sumo Squats - stand with feet wider than hip width and toes turned out to the left and right. Squat down and be sure your knees track in the same direction as your toes. This will work your glutes, abductors and adductors.
Mountain Climbers - Start in high plank position. Keeping your core drawn in towards your spine, bring one leg up at a time towards your chest, continue alternating. Mountain Climbers will bring your heart rate up as well as work your core and shoulders.
Hip Hinge - stand with your feet shoulder-width apart. While maintaining a soft bend in your knees, hinge at the hips to allow your chest to come towards the floor. Take care to not round your upper back on the way down. Return to standing position. This will work your hamstrings, glutes and lower back.
Push-ups - Start in high plank position. Keeping your legs and core activated, bring yourself towards the ground stopping when your elbows are bent to 90 degrees. Push yourself back up to starting position. This can also be done on your knees. Push-ups are a full-body exercise that will work not only your chest muscles, but your back and core.
Glute Bridges - Lie on your back with your knees bent and feet flat on the ground. Push into the ground with your feet to bring your hips in. Return to ground and repeat. Glute bridges will work your glutes, lower back, and hamstrings.
Jumping Jacks - start in standing position, simultaneously bring your arms above your head and your legs wide, return to closed position. The focus here is cardio, this will work your heart.
Squats - bring your feet to shoulder width distance and lower yourself into a squat position. Be sure to keep the weight in your heels, your core activated and your chest lifted. Squats will work your quads and glutes.
Front Plank - position yourself with your forearms on the ground, parallel to each other. Lift your body off the ground supported by your forearms and your toes. Continue to keep every muscle in the body activated, especially your core!