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- To do a 20-minute home workout without equipment, you can try the following exercises12:
- Pulsing Squat to Hop: Stand with your feet hip-width apart. Shift your butt toward the wall behind you. Pulse three times, then hop up. Repeat for 30 seconds, then rest for 10 seconds.
- Curtsy Lunge: Stand with your feet shoulder-width apart. Step your right foot behind your left and lower into a lunge. Return to the starting position and switch sides. Repeat for 30 seconds, then rest for 10 seconds.
- Hamstring Curl: Lay with your back flat against the floor on a tile, linoleum, or wood surface. Place a towel under your feet and lift your hips off the floor. Slide your feet toward your butt and then back to the starting position. Repeat for 30 seconds, then rest for 10 seconds.
- Push-Up: Start in a plank position with your hands under your shoulders and your body in a straight line. Lower your chest to the floor and then push yourself back up. Repeat for 30 seconds, then rest for 10 seconds.
- Tricep Dip: Sit on the edge of a chair or a couch with your hands on the edge and your legs extended. Lift your butt off the edge and lower yourself until your elbows are at 90 degrees. Press yourself back up and repeat for 30 seconds, then rest for 10 seconds.
- Plank Shoulder Tap: Start in a plank position with your hands under your shoulders and your body in a straight line. Tap your right shoulder with your left hand and then switch sides. Keep your hips stable and your core engaged. Repeat for 30 seconds, then rest for 10 seconds.
- Broad Jump to Jog Back: Stand with your feet shoulder-width apart. Swing your arms and jump as far as you can forward. Land softly and jog back to the starting position. Repeat for 30 seconds, then rest for 10 seconds.
- Skater Jumps: Start with your feet together and your arms by your sides. Jump to the right and land on your right foot, crossing your left leg behind you and swinging your left arm across your body. Jump to the left
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.No-Equipment Exercise Instructions
- Pulsing Squat to Hop Stand with your feet hip-width apart. Shift your butt toward the wall behind you. ...
- Curtsy Lunge Stand with your feet shoulder-width apart. ...
www.transparentlabs.com/blogs/all/no-equipment-…3. 20-Minute HIIT Workout
- Side Kick-Through x 30 seconds
- Rest x 10 seconds
- Air squat x 30 seconds
- Rest x 10 seconds
- Jumping Lunges x 30 Seconds
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