family Fitness life

3 Equipment -Free Workouts

Getting a great workout doesn't have to be expensive or inconvenient. These 3 equipment-free workouts can be done right in your own home.

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Getting a great workout doesn’t have to be expensive or inconvenient. These 3 equipment-free workouts can be done right in your own home.

Getting a great workout doesn't have to be expensive or inconvenient. These 3 equipment-free workouts can be done right in your own home.

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Equipment-Free Workout One

This is a 12 minute workout. The idea is to keep moving, without stopping, at the same level of intensity for all 12 minutes. You are going to do 20 seconds of squats, 20 seconds of push-ups, and 20 seconds of pull-ups. Then repeat eleven more times, for a total of 12 minutes.

Workout One Modifications

This workout is great because you can modify in several different ways. If push-ups are difficult, you can always do wall push-ups, and then progress to knee push-ups, and eventually traditional push-ups. If you haven’t mastered pull-ups yet, you can stand in a doorway, grab onto the door frame with each hand, lean back and pull yourself through. You can also sit under a table, grab the top of the table and pull yourself up that way. You can also lay a broom across two chairs and do modified pull-ups that way. (If you do want to invest a little money into your home gym, something like this Gravity Trainer can also be used for pull-ups. I use this one at home, and I actually paid a little more for it in the store). For the squats, you can make them easier by lowering your booty down towards the couch or a chair and lifting back up as soon as it touches. You can make them more difficult by adding weights or rowdy toddlers. My kids LOVE when I hold them and do squats.

Equipment-Free Workout Two

This is another quick workout that is easy to modify to meet your needs. For this workout, you do some short sprints. I make this more challenging by leaning into the wall, and focusing on getting my knees high. You can make it easier by not leaning into the wall, and not lifting your knees. You can also go and slowly or as quickly as you want. For this workout, you run for a period of time, then rest for the remainder of the minute.

Run Rest

10 seconds 50 seconds

20 seconds 40 seconds

30 seconds 30 seconds

40 seconds 20 seconds

50 seconds 10 seconds

60 seconds 60 seconds

60 seconds 60 seconds

50 seconds 10 seconds

40 seconds 20 seconds

30 seconds 30 seconds

20 seconds 40 seconds

10 seconds 50 seconds

For this workout, you can also make it easier by using 15 second intervals, instead of 10, or make it more difficult by using 5 second intervals.

Getting a great workout doesn't have to be expensive or inconvenient. These 3 equipment-free workouts can be done right in your own home.

For these two workouts, I use this free timer app on my phone to keep track of when I should be moving from one exercise to the next. It takes a bit to figure out how to get everything set up, however, once you do, it’s super simple to use.

Equipment Free Workout 3

This workout is probably the easiest to fit into my busy schedule. I just walk up and down the stairs for 15-20 minutes. It works my legs and glutes and really gets my heart rate up. Plus, it’s easy to modify by changing the pace, or taking the stairs two at a time. My kids also love to join me for a few rounds of this workout, too, which is great for staying motivated!

Speaking of motivation, don’t forget that you can use code JESSSTO10 to save 10% off some cute new workout clothes from Just Strong.

And don’t forget to refuel once you finish with one of my delicious dinners!

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