I love bodyweight workouts; they're just so darn convenient. You can do them at home, and you don't need any equipment, which makes them practically excuse-proof. For this at-home workout, all you need to supply is a little motivation; once you get started, the momentum of the moves will pull you through. Plus, we've added a 60-second cardio burst to each circuit to increase the fat-burning potential of this sweat session. It's kind of like getting two workouts in one! Whether you are new to working out or have been at it for a good long while, this workout is for you. For beginners, do 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/advanced, do four rounds of each circuit, keep the cardio bursts to 60 seconds, and keep your recovery periods to a minute each.
At-Home Workout
Equipment needed: None
Directions: After warming up with five minutes of light cardio and dynamic stretching, 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
Goblet squat: 15 reps
Plank with shoulder tap: 20 taps total
Jumping jack cardio: 45 to 60 seconds
Rest: one minute
Circuit 2
Alternating back lunge with knee drive: 10 reps each leg
Crab walk: 20 total "steps"
Knees and toes: 45 to 60 seconds
Rest: one minute
Circuit 3
Single-leg bridge: 10 reps each leg
Bicycle crunch: 20 reps total
Twisted butt kicker: 45 to 60 seconds
Rest: one minute
Keep reading for detailed instructions on each move. Happy sweating!
