If you want real fitness progress that is sustainable and keeps improving over time, my suggestion will always be to find a gym and find an experienced, knowledgeable, and motivational trainer. However, I also understand that life gets in the way and that might not always be an option. If you can’t make it into the gym and are looking for a quick, full body workout, here are a couple that you can do with no equipment and little space in the comfort of your own home (or hotel room, or church service, or… prison cell).
Scroll down to the bottom of the page for explanations of all movements.
With any of these workouts, you need to warm up.
2 Rounds of:
25 Jumping Jacks, 20 Alternating Butt Kickers, 20 Alternating High Knees, 10 Samson Lunges, 5 Inchworms (add a push up if you can).
Workout 1: “The Ladder”
10-9-8-7-6-5-4-3-2-1 reps of Air Squats, Sit Ups, Push Ups – AS FAST AS POSSIBLE with proper form.
Perform 10 air squats, 10 sit ups, 10 push ups, then 9 air squats, 9 sit ups, 9 push ups, then 8/8/8 etc. all the way down to 1 of each. Record how long it takes to complete the whole workout.
This workout was written by Dan Martin as the first workout for the remote clients of our nutrition group The Dan Plan.
Workout 2: “Burpee Heck”
Set a clock for 10 minutes, then alternate even minutes and odd minutes as follows:
Even Minutes: 5 Burpees and then as many V-Ups as possible for the remainder of the minute.
Odd Minutes: 5 Burpees and then as my Air Squats as possible for the remainder of the minute.
Your score will be total number of V-Ups and total number of Air Squats. The burpees should take no longer than 30 seconds each round, so if they are taking you longer then drop the number of burpees to 3 or 1.
Workout 3: “Tabata with Something Else”
“Tabata Something Else” is a popular CrossFit workout, but it requires pull ups. We have modified it to have “Something Else” other than pull ups.
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are jumping jacks, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Workout 4: “Lung(e) Burner”
Complete 5 rounds of:
20 Step Back Lunges, 15 Side Plank Hip Raises per Side, 10 Burpees (jump as high as possible)
Workout 5: “Isometric”
Alternating EMOM 20 (Every minute on the minute for 20 minutes)
Min 1: Plank
Min 2. Wall Sit or Squat Hold
Min 3. Hollow Hold
Min 4. Side Plank Right
Min 5. Side Plank Left
If you can’t hold for the full minute each round, scale down to 45 seconds on with 15 seconds rest for each minute, or 30/30, or 15/45.
This workout was also designed by Dan Martin for The Dan Plan
Do a 30 second quad stretch on both sides, 30 second pigeon stretch on both sides, 30 second hamstring stretch, and 30 second chest stretch on both sides.
Air Squat – Stand tall and then sink down in a squatting position until the hip crease drops below the top of the knee, then stand back up to full extension. Keep weight in full foot (don’t go up on toes), and if you can’t reach full depth then just go as low as comfortable.
Sit Up – Lay with your back down and have your legs in a butterfly stretch position. Sit up until you can touch your toes with your hands, then lay back down. You may want a mat or towel under your butt.
Push Up – Start with arms locked out in a high plank position and body rigid, lower your body by bending your arms and keeping your elbows close to your sides until your chest makes contact with the ground, then push back up to full extension. Don’t let hips or neck sink low, don’t let chest come up off of ground before thighs. If this movement is too hard on the ground, elevate hands to a couch or other surface.
Burpee – Start by standing tall. Keep feet together and place hands on the ground in front of you, then jump your feet back and bring your chest to the ground. Push your chest up off the ground and then jump feet back forward towards hands, then stand up, jump, and clap with hands over head.
V-Up – Start laying back down on the ground. Lift legs and arms simultaneously and try to touch hands to toes (or get as close as you can). Ideally the legs would stay straight without and bend in the knee and the upper back would lift off the ground.
Step Back Lunges – Start by standing tall. Step one leg back and lower your body until the back knee touches, then stand back up tall and bring feet back together. Alternate legs and make sure you lower under control so that your knee won’t hit the ground too hard.
Side Plank Hip Raises – Start in a side plank where your body is rigid and you are up on one elbow facing the side. Lower your hips down towards the ground and then raise it up a little bit PAST where they initially started. Move slow and controlled.
Plank – Hold in pushup position or on elbows. Keeps hands apart and don’t let hips or neck sink.
Hollow Hold – Start by laying on the ground on your back. Flex your abs and tilt your hips so that your lower back is against the ground, then raise straightened legs off the ground and straightened arms off the ground above your head. Hold in a tight position and don’t let your lower back come off the ground. Don’t tuck chin.