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35-Minute Bodyweight Workout From Nikki Pepper

Stay Fit at Home With This 35-Minute Full-Body No-Equipment Workout

Apr 26 2020

Wherever you are, you can get in an intense and challenging full-body workout using just bodyweight exercises. Don't believe me? Try this no-equipment strength-and-cardio workout from NASM-certified personal trainer and CrossFit Level 2 coach Nikki Pepper.

Pepper specializes in functional strength training, Olympic weightlifting, and gymnastics, and this workout will help you improve your balance and coordination and build strength. Although this workout involves six basics moves, you'll still be left sweaty and sore. I tried this fun, fast-paced workout, and my shoulders and thighs immediately felt completely toasted. Put on some loud, heart-thumping music and let's get after it!

35-Minute At-Home Bodyweight Workout

Equipment needed: none

Directions: After a five-minute dynamic warmup, complete five rounds of the following workout. You will perform each exercise for 45 seconds followed by a 15-second rest. After the workout, do this 10-minute stretching routine. Read on for directions on how to do each exercise.

Minute Exercise
1 Air squat: 45 seconds followed by 15-second rest
2 Mountain climbers: 45 seconds followed by 15-second rest
3 Alternating reverse lunge: 45 seconds followed by 15-second rest
4 Push-up: 45 seconds followed by 15-second rest
5 Burpee: 45 seconds followed by 15-second rest
6 Alternating plank shoulder tap: 45 seconds followed by 15-second rest
7 60-second rest
Image Source: Nikki Pepper

1. Air Squat

  • Stand with your feet slightly wider than your shoulders, feet parallel or toes slightly turned out.
  • Bend your knees, lowering your hips deeply. Bring your thighs parallel to the floor and bend the elbows, keeping weight back in your heels.
  • Rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep.
  • Do as many squats as you can in 45 seconds, followed by a 15-second rest.
Image Source: POPSUGAR Photography / Kyle Hartman

2. Mountain Climbers

  • Start in plank with your shoulders over your hands.
  • With your core engaged, bring your left knee forward toward your chest. Switch legs, bringing the right knee forward while moving the left leg back. This completes one rep.
  • Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
  • Keep going for 45 seconds. Rest for 15 seconds.
Image Source: POPSUGAR Photography / Kyle Hartman

3. Alternating Reverse Lunge

  • Stand with feet together. Take a controlled lunge (or large step) backward with your left foot.
  • Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
  • Step the left foot in, and lunge back with the right foot.
  • Continue alternating for 45 seconds, followed by a 15-second rest.
Image Source: POPSUGAR Studios

4. Push-Up

  • Begin in plank position with the arms and body straight, shoulders over the wrists. Keep the core engaged.
  • Bend the elbows behind you and lower your chest to the floor. Keep your upper arms tight to your body so your elbows are against your ribs on both sides.
  • Straighten the arms, coming back to plank position.
  • This counts as one rep.
  • Complete as many push-ups as you can in 45 seconds. Rest for 15 seconds. If this is too hard, rest one or both knees on the floor.
Image Source: POPSUGAR Studios

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5. Burpee

  • Lower into a crouching squat with your hands on the floor.
  • Do a squat thrust by jumping your feet back into a plank position.
  • Do one basic push-up, bending the elbows and then straightening back to a plank.
  • Jump the feet forward to the hands, and come into a squat.
  • Do an explosive jump straight up, getting as much height as you can.
  • Complete as many burpees as you can in 45 seconds. Rest for 15 seconds.
Image Source: POPSUGAR Photography

6. Plank With Shoulder Tap

  • In a plank, alternate bringing your hand to the opposite shoulder without allowing your torso to twist.
  • Continue alternating for 45 seconds, followed by a 15-second rest.
Image Source: POPSUGAR Photography / Kyle Hartman

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