Popsugar Fitness Workouts 30-Minute Cardio and Strength Training Workout If You Can't Get to the Gym, Do This 30-Minute Workout at Home — No Equipment Needed November 22, 2018 by Jenny Sugar View On One Page Photo 37 of 39 ADVERTISEMENT () Start Slideshow Share This Link Copy ← Use Arrow Keys → 37 To Stretch: Half Wheel From Head to Knee, sit up and lie on your back. Bend both knees, and plant the soles of your feet on the mat directly under your knees. Try to keep your feet parallel. Interlace your hands in a double fist, and gently rock your upper torso from side to side to bring your shoulder blades closer together. Actively press into your feet and head to lift your pelvis, holding here for 30 seconds. Previous Next Start Slideshow WorkoutsStrength TrainingBodyweight ExercisesBodyweight WorkoutsIntermediate Workouts30-Minute WorkoutsFull-Body Workouts