5+ Beginner At-Home Workout Plans Without Equipment (2020)

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It would be nice if you had an hour to spend at the gym right now. It would also be great if keeping up with your fitness routine over the holidays was more appealing than planting yourself on your family’s couch and watching Netflix for a week.

We can help with the latter. No matter how many holiday parties and family plans you have on the calendar, all you need is a few easy workout moves to stay in shape this holiday season. (If you’re so inclined—taking a much deserved week off from anything that resembles a burpee is completely valid too.)

We asked Pete McCall, a San Diego-based exercise physiologist and ACE certified personal trainer to create a workout that you can whip through in about 10 minutes, anywhere, with zero equipment. Do each move here as many times as you can in 60 seconds (use a timer if you need to); rest 30 seconds, then do the next move.

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Begin with one minute of squats: Stand with feet hip-width apart; bend knees 90 degrees, pushing your butt back. Stand and repeat, for 60 seconds.

This is a great move if you usually spend your day sitting at a desk. It not only targets, your glutes and hamstrings, but it also provides you a good hip stretch, helping to increase mobility.

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Begin by standing with feet hip-width apart, elbows bent, hands at chest level. Then step your right foot several feet out to the side and bend your right knee 90 degrees, sinking butt back, as shown. Step back to start; switch sides. Continue, alternating legs with each rep, for 60 seconds.

Any lunge will target your glutes, quads and hamstrings but side lungs have the added bonus of targeting your inner and outer thighs (aka your abductor and adductor muscles).

If you're working up to a full push up get down on all fours arms straight hands directly under your shoulders and lift...

If you’re working up to a full push up, get down on all fours, arms straight, hands directly under your shoulders and lift your feet off the floor and cross your ankles as shown. (If you’re already comfortable with full pushups, start in a plank position.) Bend your elbows back—not out to the sides—and lower your chest toward the floor. Push up to start and repeat for 60 seconds.

Pushups are great multitasking moves: they target your triceps, chest and shoulders. And whether you drop your knees or go for the full plank push up, this is also a great core exercise.

Start with you forearms on floor palms down elbows beneath your shoulder legs extended. Then place your right hand under...

Start with you forearms on the floor, palms down, elbows beneath your shoulder, legs extended. Then place your right hand under your right shoulder and push up, straightening your arm. Repeat with your left arm so your body comes into a raised plank, as shown. Lower with left, then right, arm. Repeat, starting with the left hand, for 60 seconds.

This move is a killer. It targets your core, your chest, your shoulders and your triceps.

Start in a raised pushup position hands shoulderwidth apart. Bend your left knee and bring it forward placing the ball...

Start in a raised push-up position, hands shoulder-width apart. Bend your left knee and bring it forward, putting the ball of your foot near your left hand, as shown. Switch legs by hopping your right foot forward, landing with the ball of foot near your right hand, while your left leg goes back, as shown. Continue, alternating legs as fast as you can, for 60 seconds.

Mountain climbers are the ultimate move. They train your deltoids, biceps and triceps, chest, core and obliques, quads, hamstrings and hip abductors. Plus, they’ll really get your heart rate up so you can sneak in a little cardio.

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Stand with your elbows bent. Leap sideways with your right leg, bending your right knee as you land and crossing your left leg behind the right, toes tapping the floor. As you jump, bring your left arm to the front and right arm back, as shown. Repeat, leaping left. Continue “skating” side to side, for 60 seconds.

Another good cardio move, ice skaters also target your quads, hamstrings, glutes and calves.

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