5 Days of Home Workouts, No Equipment Required

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.

Circuit 1

• Bodyweight squats
• Push-ups
• Bent-over rows: use household items like water jugs if you don't have dumbbells for added resistance.

Circuit 2

• Reverse lunges
• Planks
• Hip bridges

Circuit 3

• Side lunges
• Lying knee tucks

Cardio Circuit

• Stair sprints: 3-8 stair sprints for 10-20 seconds with a one-minute rest between sprints.