Get your body moving with this quick, effective at-home workout no equipment necessary. If you have dumbells available these will be used in the workout, if not simply select two objects around the same size and weight to use in this workout. Filled water bottles are a great alternative.
- Jog in place - 2 minutes
- Walk Outs - 10 reps
- Samson lunge - 10 reps
- High kees or star jumps - 2 minutes
- walkouts - 10 reps
- Samson lunge -10 reps
HIIT Circuit - repeat 4 times.
- Decline Push-up - 10 reps
- Dumbell Bent over row - 10 reps
- Jump Squat - 10 reps
- Standing Dumbell Tricep Extension - 12 reps
- Star Jumps
- Plank - 30 seconds
- Jog in place - 2 minutes
- Static Stretching
JOG IN PLACE
Lift your feet only an inch or two off the ground,
hopping from foot to foot.
Move your arms as you complete this movement.
Bend at the hips and plant your hands on the
floor shoulder-width apart.
Walk your hands forward until your body is in a
push up position.
Now reverse the movement and return to a
Stand up straight and place your feet about
Place your hand's palms down facing the floor,
hovering just above your belly button.
Quickly drive your right knee up to meet your
right hand, bring the same leg back to
the ground immediately bring the left knee coming
up to meet your left hand.
Stand with your feet together and arms at
From there bend your knees and jump your
legs out to the side, at the same time bringing
your arms overhead so your hands meet above
Jump your legs back together, bringing your
arms back down at the same time and repeat.
Start in a standing position with your feet hip
width apart and your hands interlocked in front
Step back into a lunge position and raise your
arms over your head, keeping your chest proud
and your spine fully extended.
Stand back up into your starting position, lower
your arms and repeat.
Get into push up position, resting your feet on a
stable elevated surface (e.g. bench or box) with
both hands shoulder-width apart on the ground.
The higher you place your feet, the harder it will
be so adjust the height according to what you’re
From the pushup position use your arms to
gently lower your body, only go as far as you
feel comfortable and keep your core tight. Once
lowered, raise yourself by your arms and repeat.
DUMBBELL BENT OVER ROW
Standing with your feet shoulder-width apart
and holding a dumbbell in each hand, lean from
your hips forward until your torso is roughly
parallel with the floor (or slightly above).
From that position with your arms hanging in
front of you, drive your elbows back to pull
the dumbbells up towards you and touch your
Lower your arms back down and repeat.
Start standing with feet hip-width apart, lower
into a squat position by bending the knees.
Keep your back straight, chest lifted, and knees
From this position, jump straight up, swinging
your arms overhead.
Return to the squat position and repeat.
STANDING DUMBBELL TRICEPS EXTENSION
Stand with feet shoulder-width apart, hold
a dumbbell with both hands straight over
Keeping your upper arms close to your head
with elbows in, lower the dumbbell behind your
head until your forearms touches your biceps.
From this position extend your arms back up
Stretch your muscles as you see fit. Hold each
position for a minimum of 15-20 seconds and
repeat for each leg or arm.
You should feel a slight pull in the muscle as it
stretches, but stop immediately if the movement