5 Days of Home Workouts, No Equipment Required

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.

Circuit 1

• Reverse lunges
• Side planks
• Push-ups

Circuit 2

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

Circuit 3

• Wall sits
• Biceps curls: use household items like water jugs if you don't have dumbbells for added resistance.
• Lying leg raises with hip thrusts: you can do this on the floor, keeping hands on the small of your back.

Cardio Circuit

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