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20 Minute No Equipment Needed Workout

20 Minute No Equipment Needed Workout

This workout is great for getting your heart rate up and working large muscle groups. Don’t have equipment? No worries! You can do this right in the comfort of your living room. Let’s get moving!

It looks like this:

Warm-up: 20 seconds each, 2 rounds

  • High Knees
  • Mountain Climbers
  • Arm Circles
  • Seal Jacks

Rest for 30 seconds

Work-out: 30 seconds on, 30 seconds rest. Rest 1 minute in between rounds.

Round #1

  • Reverse Lunges
  • Push-ups (use a wall or piece of furniture, or do them on your knees, if needed!)
  • Burpees

Round #2

  • Sumo Squats
  • Tricep Dips
  • Russian Twists

Round #3

  • Donkey Kicks
  • Prone Reverse Flies
  • Cross Kicks

Round #4

  • Calf Raises
  • Shoulder Taps
  • Bird Dog Crunches

Round #5

  • Alternating Side Leg Raises
  • Bicep Dips
  • Alternating Knee-to-elbows



  • Wall Sit – 1 minute
  • Plank – 1 minute

Finish strong!

I recommend downloading the Circle Timer app for timing out your circuits, it’s free and easy to use!

Check out our blog post on Staying Active this Winter for more activity ideas!


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