Staying active is hugely important for both our physical and mental health. This quick 20-minute home workout is the perfect way to get moving without needing to find lots of extra time and can be done at home with no equipment necessary.
No Equipment Home Workout
Get fit, lose weight, improve your mental health. All in just 20 minutes!
30 seconds drop floor touch
30 seconds rest
30 seconds mountain climbers
30 seconds rest
30 seconds side steps with floor touch
30 seconds rest
30 seconds lunge kick through
30 seconds rest
30 sit up punch
30 seconds rest
Rest for 5 minutes then repeat!
Do you want to come out of this lockdown looking and feeling the fittest and healthiest you've ever been? Crush your home workouts with these 9 bootcamp exercises which need no equipment and can all be done in your living room or garden.
1. Squat Jumps
3. Inch Worms
4. Jumping Lunges
5. Renegade Rows
6. Plank Get Ups
7. Mountain Climbers
8. Jack Planks
9. Star Jumps
Once the initial novelty has worn off, it can be hard to stay motivated when working out at home. Here are 5 top tips to help you maximise your workout time and get the best results with limited resources.
1. Change into activewear
It can be tempting to stay in your comfortably pyjamas all day and to even do your workout in them, but this won't help with motivation or with a good workout. Change into your activewear like you would when going for a run or to the gym so that there is a definite difference between rest time and workout time. Being comfortable and able to move freely will also improve the quality of your workout and will mean you won't be worried about working up too much of a sweat and ruining your comfy clothes!
2. Remove all distractions
When we're at the gym, we're able to just plug in our music, zone out the rest of the world, and get on with a great workout. Unfortunately, at home there might be any number of distractions from kids and pets to noisy neighbours or the temptation to have the TV on in the background. Eliminate as many distractions as you can so that you can focus on your workout and make the most of your exercise time.
3. Set a time and stick to it
When there is no clear line between your home space and your workout space, it can be easy to keep putting off your workout and finding other things to do. Set a specific time of day when you're going to work out and make sure you stick to it. If you're at home with a partner and children, let them know what time you intend to exercise so that they know not to bother you and allow you the time to get on with your training.
4. Choose your workout routine in advance
Making your workout up as you go along is never a good idea, even when going to the gym. By having a great workout routine already written down, you know that you'll have a meaningful workout and your time won't be wasted scrolling through your phone or thinking up the next exercise. It will also mean you're more likely to workout for longer and not give up after only a couple of exercises.
5. Have a dedicated space
One of the hardest things about being stuck indoors is that your home becomes your office, your canteen, your kids' school, and your gym. It can be difficult to get motivated to workout in your living room if this is a space you usually associate with relaxing at the end of the day, and it can become equally difficult to relax if you start associating certain spaces with educating your kids or working out.
Try to dedicate certain areas of your home for different chores and activities. Have a dedicated workout space away from where you usually relax. If you can't do this because you don't have enough space in your house, not to worry! There are ways around it, such as rolling out a yoga mat in your living room to turn it into your workout space, and then putting the yoga mat away again once you're done.
Staying fit and active in winter takes a lot of motivation and it can be easy to succumb to hibernation mode and comfort food. Try this heart-pumping winter metcon workout to keep your fitness up this festive period.
Related: What Is A Metcon Workout?
Winter Metcon Workout
EMOM: Every Minute On the Minute | 10 minutes total |
- 5 burpees
- 15 kettlebell swings (men use 16kg, women use 10kg)
- 5 inch worms
- 10 press ups
- 10 jumping squats
- 20 mountain climbers
- 10 push press (men use 10kg medicine ball, women use 5kg)
- 20 stiff legged deadlifts (men use 12kg dumbbells, women use 8kg)
- 10 jumping lunges
- 10 star jumps
Rest for 5 minutes
AMRAP: As Many Reps As Possible | 5 minutes total |
- Jumping lunges – 60 seconds
- Clean and press – 90 seconds – 50% of your 1RM
- Deadlifts – 90 seconds – 70% of your 1RM
- Overhead press – 60 seconds –50% of your 1RM
You don't need weights to get great results as body weight exercises can be hugely effective. Add these 5 bodyweight exercises to your workout routine to boost the burn and ramp up your results.
1. Lunge Kickthrough
If you want to torch your legs without doing squats, this is the move for you. This exercise will target every muscle in your legs from the glutes to the calves and can even target your core if you do it correctly.
Start in a standing position with your feet hip-width apart. Step back into a lunge on one leg, making sure you bend the knee at a 90 degree angle and keep your chest proud. Using your arms for balance, bring that leg forward and instead of placing it back on the floor, kick it in front of you. Really squeeze your glutes as you kick and then step straight back into a lunge on the same leg. This will also test your balance! Complete 10 reps on one leg and then swap to the other.
2. Two-Footed Jumps
Not only will this exercise tone your legs, it will increase your power and therefore help your sports performance. This is a full body exercise utilising your arms, core, and legs to achieve the best result. It will also work your cardiovascular system and help to improve your lung capacity and VO2 max.
Mark your starting point with something; this can be anything from a jacket to a towel to a water bottle, anything you have nearby. Start in a standing position with your feet hip-width apart. Slightly bend your knees and draw your arms behind you. Jump forward with both feet as explosively as you can. Once you land, shuffle back to your marked starting point. Jump as far as you can and try to beat it each time.
3. Pull Ups
This is a classic exercise that will be found in all good strength training routines and is well-loved by those who do callisthenics, CrossFit, and free running. This is an upper body move and will target your lats and shoulders mainly with a little of the core being hit too.
Place your hands wider than shoulder width on a bar and dangle your body so that your feet don't touch the ground. Pull your entire body weight up until your chin goes over the bar. Pull your elbows in and tighten your lats. Breathe out as you pull up to assist in the movement. If you cannot complete this move unassisted, have a friend hold your legs to help you or use a resistance band.
4. Plank Get Ups
This is a killer exercise which is perfect at the end of your workout. It will target your shoulders, triceps, core, and chest. It is a mix between the classic plank hold and push ups and will really test your strength both physically and mentally.
Start in a push up position with your wrists under your shoulders and your feet slightly wider than hip width. Lower yourself down onto your forearms one arm at a time, then push yourself back up onto your hands, again one hand at a time. Keep your core squeezed tight and don't rock your hips as you move. Complete as many reps as you can in 30, 45, or 60 seconds.
5. Back Extensions
The posterior chain refers to the muscles down the back of your body, from your hamstrings to your glutes and into your back. This is a really important set of muscles to work as they will help keep your posture correct and can often be neglected during a workout. Back extensions are the perfect way to really target your posterior chain and help to tone your legs and butt as well as reducing back pain.
Start by laying on the floor face down with your fingers by your temples. Keeping your eyes looking at the floor and your elbows high, lift the upper part of your body off the floor. It will feel quite tough and you might not be able to move very far, but really squeeze through your back and glutes. Take the reps slowly and really focus on every movement.