We're big fans of home workout plans over here, especially when they're made up of bodyweight, no-equipment workouts. That's no knock against gyms and studios — we love an intense in-person class as much as the next person — but when you can't (or just don't want to) open the front door to get your workout in, there are plenty of effective routines you can do right where you are and with no extra equipment required.
If you're in the mood for an accessible workout plan you can do from the comfort of your own home (or apartment, basement, backyard, hotel room, you get the idea), follow this five-day plan from Mauro S. Maietta, a certified personal trainer and district fitness manager at Crunch Fitness. You'll do the same quick warmup and cooldown each day followed by a mix of strength-training moves and cardio to build muscle and burn calories. We start this plan on Monday, but you can begin at any time; just make sure to give yourself two full rest days. Build on the plan each week by increasing the reps of each exercise and shortening the rest time between circuits.
— Additional reporting by Maggie Ryan
For a full-body prep, start with these exercises before getting into your circuit work each day, then do them again for recovery at the end of each workout:
Warmup: 20-30 seconds per exercise if not otherwise stated, moving clockwise and counterclockwise.
Cooldown:
Do 12 reps of each exercise with a 20- to 30-second rest between exercises. Complete four total runs of each circuit, taking two-minute rests between them.
Do each exercise for 45 seconds followed by a 15-second rest between exercises. Complete four total reps of each circuit, taking two-minute rests between them.
This is an active rest day (not to be confused with your two total rest days at the end of this plan), so there's no cardio circuit included. Do eight reps of each exercise followed by a 30-second rest between exercises. You'll complete three total reps of each circuit, taking a one-minute rest between them.
Do each exercise for 45 seconds followed by a 15-second rest between exercises. Complete four total reps of each circuit, taking two-minute rests between circuits.
Do 12 reps of each exercise followed by a 20- to 30-second rest between exercises. Complete four total reps of each circuit, taking two-minute rests between circuits.